r r I 



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The following call to service was received by me from Herbert Hoover on May 4, 
1918, and this little compilation is my response. 



s 



'Thus I pay the royal debt I owe." 

LEILA PENNOCK, 

Pasadena, California. 



TO THE WOMEN OF THE UNIVERSITIES AND COLLEGES: 

The United States Food Administration calls you to its service. Our need is so 
great that we appeal to you to prepare yourselves and to enlist for the great work that must 
be done. 

All our questions now center in food; its production, its distribution, its use, its 
conservation. The more you know about these things, the more valuable you will be, and 
the greater will be your service to humanity. 

We urge you to pursue those studies which deal with food, and to train yourselves for 
real leadership. 

The time is coming soon when the souls of men will be tried as never before. They 
must have the truth that will make them free. They will listen to you if you can give 
them that truth. 

Today your country asks you to resolve to do what you can in this the hour of extreme 
peril to the democratic peoples of the world. 

Faithfully yours, 

HERBERT HOOVER. 

Washington, D. C, March 16, 1918. 



Dedicated to the 
United States Government for Humanity and Freedom 



Price, 50c 



OCT 23 lata 

Copyright, October, 1918 

©CI.A505520 



> 



<+■. 



"Nothing's small! 
No lily-muffled hum of a summer bee, 
But finds some coupling with the spinning stars; 
No pebble at your feet, but proves a* sphere; 
No chaffinch, but implies the cherubim, 
Earth's crammed with heaven, — 
And every common bush afire with God." 

— Mrs. Browning, "Aurora Leigh." 

Concentrated sunshine, purest of distilled waters, Nature's sweets! Fruits best of all, supply the 
universal craving for sweets. The time has passed when fruits were regarded as an article of luxury 
rather than a staple food. Rich, ripe, raw fruits are essential to a perfect dietary. They contain the 
richest, purest sweets of the most reliable brand. When man takes these distilled waters, sugars, acids 
and mineral salts as Nature prepares them his blood will keep its normal tone. The mineral salts in 
the apple are iron, lime, phosphorus and magnesia, etc. These salts in this form are easily assimilated 
and aid greatly in maintaining the body in a perfect condition. Apples blend perfectly with one of the 
meat foods or one of the fats, non-starchy vegetables and salad vegetables. They are man's most uni- 
versal relish and a child's delight. A basket of apples on the table in the winter months adds as much 
beauty and fragrance to the room as does a vase of flowers in summer. The apple pleases every sense, 
touch, taste, sight and smell, and its fall pleases the ear. Its rare keeping qualities make it possible 
for people in the most remote parts of the world to enjoy its delicious flavor and refreshing nourish- 
ment. John Burroughs tells us "the full-juiced apple waxing over mellow is the concentrated shafts of 
Northern sunshine; it is the natural antidote of most of the ills the flesh is heir to, full of vegetable 
acids and aromatics. Its sugar and mucilage make it highly nutritious. The apple is the commonest 
and yet the most varied and beautiful of fruits — temperate, chaste, bracing, sub-acid, active, best friend 
of man. To absorb and transmute its quality one would be cheerful, contented, equitable, sweet-blooded, 
long-lived, shedding warmth and sunshine and contentment all round." 

Apricots, berries, cherries, peaches, pears, plums, all should hold a large place in our diet. 

As the apple bears to us "concentrated shafts of Northern sunshine," so the orange — nuggets of pure 
gold — gives the sweetest nectar of our Southern clime. The citrus fruits are the result of sunshine, 
water, love, and labor applied to the richest of soils. They carry cheer and health with, them wherever 
they go. They may be used by sick and well alike If taken in the proper combinations. Oranges, like 
apples, combine perfectly with one of the Meat Foods, or one of the Fats accompanied by Non-Starchy 
and Salad Vegetables. The acids of the citrus fruits are most powerful and often cause much trouble — 
pain and sickness — when promiscuously mixed with all foodstuffs. Nature has her fixed laws and he 
who violates these, her just dictates, must needs suffer. An orange and a glass of luke-warm milk is a 
breakfast or lunch fit for a king. The richest protein, fats, sugars, solvent carbohydrates, mineral salts, 
and the purest of distilled water. Dr. Wiley would have us eat oranges, then shall we add oranges or 
apples and two glasses of milk if we wish to increase the fare. This is sufficient food for those perform- 
ing the most strenuous labor. A PERFECT MEAL — easily prepared, cheapest on the bill of fare. 

Within these golden orbs Nature has arranged with the most wonderful mathematical accuracy the 
refreshing coolness of the mountain breeze, the moisture from the brimy deep, and the mystic heat and 
energy of the desert, and has hermetically sealed all in a pneumatic tire covering, that her children in 
the uttermost parts of the earth may take of this water of life freely. Most ripe fruits are perfect in 
their natural state for complete digestion — perfect assimilation. The orange has the rarest of food 
values. Dr. J. H. Kellog tells us the sugar of the orange, like its acid, has the advantage that it is pre- 
pared for immediate assimilation and requires no digestion. He says it is to the sugar which it contains 
that the orange owes its chief value as a source of nutriment; in addition to the sugars, it contains 
nearly one per cent protein. The combined value of its food contituents amounts to 240 calories or food 
units per pound. These values are best appreciated when compared with similar foodstuffs. Thus: 

A pint of orange juice equals 240 food units. 

A pint of buttermilk equals 176 food units, 64 units less than orange juice.' 

A pint of oysters equals 176 food units, 64 units less than orange juice. 

Three-fourths pint of whole milk equals one pint of orange juice. 

Thus we see while the orange is always a grateful addition to any bill of fare, it also has high nour- 
ishing qualities to recommend it. The orange juice supplies the finest of pure distilled water, absolutely 
free from germs or foreign matter of any kind. As a quencher of thirst oranges have no equal. It is 
much safer to quench one's thirst by eating an orange than to take your chances at the soda fountain, 
which is most certainly unsanitary. No finger but your own touches the pulp of the orange, but the 
glass or spoon and dish from which you receive your serving has doubtless ministered to fifty or a hun- 
dred before your lips touch it. 

The ordinary diet chiefly made up of meat, bread, and potatoes is a fare decidedly deficient in the 
mineral salts or acids. In such a case one meal a day of orange juice (an apple just as good) and some 
form of milk food — whole milk, skimmed, clabber, buttermilk, cheese or cottage cheese — should supply 
this deficiency. REMEMBER THE COMBINATIONS. Those who have had to forego the wonderful 
pleasures of fruits may know its value if used in this manner. 

Dr. Kellog further states that the medicinal uses of this marvelous fruit is little appreciated by the 
public in general and little used by medical men. As a food in fever cases, he says, nothing could be 
more perfectly suited to the requirements of the patient's condition. The fever patient needs water to 
carry off poisons which are burning him up and against which his cells and organs are struggling. 
Orange juice supplies the finest sort of pure distilled water. The grateful acids furnish aid in satisfying 
thirst and the agreeable flavor makes it possible for the patient to swallow the amount needed. The 
intense toxemia from which the fever patient suffers coats his tongue and destroys his thirst for 
water as well as his desire for food. The agreeable flavor of orange juice aids greatly in overcoming 
this obstacle. Another special and valuable property of orange juice is the small amount of protein or 
albuminous matter which it contains. Fever patients have little gastric juice and very small digestive 
power, and so need to take food which is ready for absorption and immediate use. Foods poor in albu- 
men are also needful in fevers because they do not leave residues to undergo putrefaction in the 
colon, as do meat, eggs and numerous other foods. Orange juice contains less than one per cent of 
albumen, so that a patient may take three or four quarts of the juice without getting an excess of ma- 
terial which might prove a source of great injury. Orange juice, he states, is almost indispensable to 
those most unfortunate and suffering of mortals — the bottle-fed babies. Every infant fed from a nurs- 
ing bottle and older children who are not doing well should receive daily not less than four ounces of 
orange juice to supply necessary vital properties they do not get in their artificial food. Immediate 
results in renewed growth and health can be seen." 

Lemons, limes and grapefruit share with the orange in many of its good poins. A tea made of the 
entire grapefruit — a cupful taken throughout the day, one cupful every half hour — is Nature's best remedy 
for a cold. Two or three times during the day hold a piece of rock candy in the mouth, taking special 
care to discard all secretions that collect in the mouth. It is surprising what this simple remedy will do. 
A leading physician tells us that "a cold is caught at the table." REMEMBER, no food to be taken dur- 
ing this day of fasting for a cold. 

Wonderful! Most marvelous provision has Nature made for her children. Her color scheme that of 
the rainbow. Hope there is that all may use her gifts as she prepares them. Violet, indigo, blue, green, 
yellow, orange, red — apples, oranges, lemons, vegetables, berries, prunes, plums — all speak of the won- 
derful works. Let us go forth under the open sky and list to Nature's teachings, then with the Psalmist 
of old shall we exclaim, "I shall life up mine eyes unto the hills and worship 'The God of the Open Air.' " 



% 



FOOD GROUP VI. ACID F 



THE NEW LIFE— LOYALTY 

"Love bearth all things, believeth all things, hopeth all things, endureth all things." 1 Cor. 13:7. 

Reading: 1 Cor. 1-13. 

Prayer: O Thou who art the Truth infallible, give unto us a spirit of loyalty to the Truth, as Thou dost 
reveal it to us, whereby we shall be righteous in performing our promises, careful in our charges, gentle and 
easy to be entreated, slow to anger, and ready in all fidelity for every good word and work to do Thy will con- 
tinually. Amen. 

BREAKFAST— Fruit, Toasted Corn Flakes, Lettuce Butter, Milk. 

Figs — Prepared by washing through several waters', cover with cold water and let soak over night. 

May be eaten as soaked or stewed over slow fire as prunes — given before. 
Toasted Corn Flakes — Heat; serve with butter (or Shredded Biscuits the same). 
Lettuce — Prepare as given before; serve with oil dressing or, if shredded, may be used with toasted 

flakes and butter. 
Drink — Milk, hot or cold, as desired. 

Figs — SUGARS and mineral salts — supplies heat, energy and aids in regu- 
lating all bodily processes. 
Toasted Flakes — SUGARS and fats— gives heat and energy. 
Lettuce — mineral salts and bulk — regulating agent. 

Milk — protein, fats, sugars, mineral salts — builds new tissues, gives heat, 
energy and valuable mineral salts. 

LUNCH— Egg, Leafy Vegetable, Fruit, Drink. 

Egg — Cold hard-boiled egg, sliced on salad vegetable. 

Endive — Pick and wash as you do lettuce; place in air to crisp. May dice any cold vegetable you 
may have on hand, and use in this salad. Arrange leaves on dinner plate, place sliced egg on 
leaves, then add vegetables in center and cover with Mayonnaise dressing. 
Fruit — A good ripe apple. 
Drink — Water best — hot or cold. 

Egg — protein, fats — for growth and repair and heat. 
Leafy Vegetable — mineral salts, bulk — best regulating agent. 
Fruit — Sugars and mineral salts — energy and digestive aid. 
Water — best regulating agent. 

DINNER — Beans, Summer Squash, Beets, Celery, Ice. 

Beans — Wash and rinse one cup of navy beans, cover with water sufficient to soak and cook them. 
Dried seed foods should be soaked from six to ten hours and cooked in this same water in which 
the beans have been soaked as this water contains all the valuable alkaline salts. Bake six to 
ten hours; one-half hour before serving take from oven and season according to the taste of 
YOUR family; place in oven and brown. Beans cooked in this manner are easily digested as 
they contain all their food values, while if the first waters are thrown away then soda added 
you have only a heavy, starchy mass, highly seasoned — a perfect condition for fermentation. 
Summer Squash — Wash, cut in small pieces, add but little water. Cook until tender; add seasoning 
as you like. (The Asparagus Squash is excellent as it has an oyster flavor. Scalloped with 
celery and a bit of onion makes a rare dish. It is easily grown. 
Beets — Prepared as all vegetables, save all liquid may be used in soup or gelatine. Cover with cold 
water, the skin will then slip off easily. Slice or chop and serve with little salt and butter. A 
teaspoonful of sweetening improves some beets. 
Celery — Pick, wash carefully and set away to cool and crisp. Serve in quarters, garnished with pars- 
ley. A bit of parsley each day is most wholesome. 
•Ice — Jiffy Jell, one package pineapple flavor; rhubarb, six or more stalks; sweetening, honey or syrup. 
Cream one-half pint. Wash and cut into one-quarter-inch pieces six or more stalks of rhubarb. 
Stew in earthen or granite pan, adding one-half cup of sweetening when placing on fire. Stew 
until tender, drain off juice and chill— ice cold best. There should be one cupful of juice. 

To one package of Pineapple Jiffy Jell add one cup of boiling water. Keep hot until thor- 
oughly dissolved, then add the cup of cold juice — this sudden chilling renders all gelatine as clear 
as crystal — then add flavoring from little vial contained in every package. Set away to cool (not 
set); when perfectly cold beat with Dover beater until creamy. Whip cream, saving out one 
tablespoonful to place on top of each serving. Add the remainder of the cream to beaten gelatine. 
While gelatine is cooling cut a little RED CROSS from a ripe tomato and place on whipped cream 
with each serving. This is ample to serve four persons. 

Any fruit or flavoring may be used. White of egg may be used instead of cream. 
Beans — starch-SUGARS, fats, mineral salts — for growth and repair, heat, 

energy and regulating agent. 
Summer Squash — some SUGARS, mineral salts — heat, energy, regulating 

agent. 
Beets — SUGAR, fat and mineral salts — heat, energy and regulating agent. 
Celery — mineral salts and bulk — digestive aid. 

Ice — protein, fats, SUGARS— for growth and repair, supplies heat and 
energy. 

MEAL PLAN FOR THE DAY— 

Dinner — Starchy Food the basis. 

One Starch Food — Beans, baked. 

One or more Non-Starchy Vegetables — Summer squash, beets. 

One or more Green Leafy Cegetables — Celery. 

One or more Fats — Cream Gelatine Ice. 

Breakfast — 

One Fruit — Figs. 

One starch -SUGAR — Toasted flake food. 

One Salad Vegetable — Lettuce. 

One or more Fats — Butter, milk. 

Lunch- 
One Meat Food — Eggs. 
One Salad Vegetable — Lettuce. 
One Fruit — Apple. 

•"FOOD and FREEDOM" Recipes. 



> 



"He is not worthy of the honey-comb. 
Who shuns the hives because the bees ha^e stings"- 
"Many things sweet to taste prove in digestion sour.' 
— Shakespeare. 



Which shall it be sugar or sugars? Sugar means all substances which may be reduced 
by the digestive processes into the simple sugars, giving energy and vitality. All grains, veg- 
etables and fruits contain notable quantities of sugars. Sugar as we know it on the table, and 
the sugar our body calls for are entirely different things. The one stimplates and enervates; 
the other vitalizes the entire digestive process. Sugar in its refined form is a foodstuff of mod- 
ern times. The ancients used it as a medicine, later it was eaten on special feast days. India 
is the native home of the sugar-producing cane. Mention is made of it in the sacred books of 
the ancient Hindos and Chinese. About the tenth century A. D. sugar cane was carried west- 
ward by the Arabs to the valleys of the Tigris and Euphrates. The Moors introduced it into 
Spain, and the Spaniards carried it and its products to America. In 1492 sugar was selling in 
London for $275 per hundredweight. Today it is considered a necessity in every home. 

The call has come for us to eliminate sugar and candy from our food in order that our 
government may be able to send the concentrated foods to those bearing the heaviest bur- 
dens and hardships of the war, as it relieves fatigue and furnishes heat with the least expend- 
iture of nerve energy. Such foods "Our Boys" must have. Is our Government, then, asking 
of us an untried thing? Rather, we are requested to seek sweets of true food value. For cen- 
turies man lived, thrived, reached the highest type of development, without a knowledge of 
the existence of sugar as we know it. Honey, known and used since the earliest times by 
all people, possesses the properties of a perfect sweet, at the same time it is produced with 
the least economic outlay. In using honey, molasses or syrups, the general rule is to use one 
and one-fourth the amount the recipe calls for in sugar. However, much depends upon what 
you are making, the flours, amount of liquids used and the tastes of your individual group. 
Test it out for yourself; real pleasure in cooking comes when one finds things to be true by 
actual experience. By comparing the food elements in the accompanying table, one readily 
sees all plant values are lost in the making of refined sugar; hence, those who insist upon 
using white granulated sugar and candies are getting a substance devoid of everything of a 
nutritive character, peculiar to the carbo-hydrate foods. Sugar in this form is a deceptive 
food — a stimulant. In Nature's plan there is always a reckoning made — loss of digestive 
power, fermentation, enervation and all the attending ailments. • The habit of pleasing the ap- 
petite has become our national menace, a habit indulged in by almost everyone. We eat any- 
thing at all times, in all places. Much eaten, more wanted — the result being discomfort rath- 
er than pleasure. Refined foods are civilization's greatest bane. 

Nature prepares for us apples and oranges; man makes candy. 
Nature grows grapes and raisins; man makes wine. 
Nature yields corn for bread; man makes whiskey. 
Nature gives us cane and beets; man makes sugar. 

The call for service is sounding — which shall it be, self-indulgence or freedom, health, and 
humanity? 

Read F. C. Howe's "High Cost of Living," 1917, Scribner's Sons, New York, $1.75. 



% 



FOOD GROUP V— S 



HAPPINESS 

"Jrl* each one of us P lease nis neighbor for that which is good, unto edifying. For Christ also pleased not 
himself. Rom. 15:2, 3. 

Reading: Rom. 15:1-7. 

Prayer: O God, Thou makest cheerfulness the companion of strength, yet doth it often take wings in 
our times of sorrow, until the fretfulness of our spirits is more hurtful than the heaviness of our brudens. 
Grant unto us that calmness and poise, that patient trust, that forgetfulness which shall preserve us from de- 
jection, enabling us to glorify Thee by expressing Thy joy forever. Amen. 

BREAKFAST— Cornmeal Muffins, Honey, Salad, Fats. 

Muffins — Use cornmeal as the flour in your best muffin recipe. Serve hot with butter and a little 

honey — Nature's purest sugar. , 

Salad — Prepare, pick and wash, set in open air to crisp one head of lettuce. Arrange on salad plates, 

add four or five ripe olives, over which grate a little raw carrot. 
Drink — Hot or cold water, milk or chocolate. 

Muffins — protein, fat, starch-SUGARS — aids growth and repair, gives heat and energy. 

Honey — sugar — supplies energy. 

Lettuce ~\ 

Carrots 1 — fats, sugars, mineral salts and bulk — supplies heat and energy; best regulating 

Olives J agent. 

Drink — best digestive aid. . 

LUNCH — Cottage Cheese, Carrots, Leafy Vegetable, Fruit. 

Cottage Cheese — Heat clabber milk below boiling point, strain through cheese-cloth or very fine 
sieve. Best if set away to drain for a time. Break up with a fork, add seaesoning to taste and 
one-half cup of cream. Serve with leafy vegetable and diced carrots, beets, any cooked vege- 
tables. 
Fruit — Ripe fruit in season. 
Drink — Hot or cold. 

Cottage Cheese — protein, fat, sugars — promotes growth of new tissues, 

supplies heat and energy. 
Carrots — sugars and mineral salts — gives energy and acts as a regulating 

agent. 
Leafy Vegetable — mineral salts — supplies vital regulating elements. 
Fruit — sugars and mineral salts — gives energy and regulates all bodily 

functioning. 
Water — best digestive aid. 

DINNER — Fish, Spinach, Carrots, Leafy Vegetable, Tomatoes, Fruit. 

Fish — Fresh fish, about three pounds. Clean and wash fish, dry with clean cloth and put in stuffing. 
Sew up the opening, place in baking-dish or pan on a piece of cotton gauze with which to lift 
baked fish out of pan (greased paper may be used in place of gauze). 

Stuffing for Fish — Boil three medium sized potatoes in skins, peel, mash and whip very light, 
add seasoning and cream or fat; have prepared one tablespoonful each minced bell pepper, onion, 
parsley, and a pinch of powdered thyme. Add to the potato, season to taste. Mix well together. 
Potatoes so prepared contain all their alkaline qualities and may be eaten with meats occasionally. 
Bake in moderate oven, basting frequently. Allow fifteen minutets to each pound of fish, and 
fifteen extra minutes for the heating. Serve with lemon and parsley. 
Spinach — Steam in its own juices, as given before. Any cooked leafy vegetable may be cooked in 
open-bottom pan over other vegetables; care must be taken to blend the flavors that suits the 
tastes of YOUR family. 
Carrots — Cooked as given before. Any non-starchy vegetable may be used. 
Watercress — Pick over carefully and wash through several waters. Set in open air to crisp. 
Tomatoes — Wash and slice. Arrange green vegetable on plates. Add four or more slices of tomato. 
Serve with a little salt or any dressing preferred. Tomatoes may be peeled by pouring over 
them sufficient boiling water to cover; pour this off immediately and add cold water. The skin 
may then be removed very easily. Remember, much of the valuable mineral salts are lost when 
the skin of fruit or vegetables is removed. 
Fruit — Sliced lemon used with the fish. 

Fish — protein, fats, starch, mineral salts — for growth and repair, heat and energy. 

Spinach — fat and mineral salts — regulating agents. 

Carrots — sugar and mineral salts — heat, energy and best regulating elements. 

Watercress — mineral salts — regulating elements. 

Tomatoes — mineral salts — regulating elements. 

Fruit — mineral salts — regulating elements. 

MEAL PLAN FOR THE DAY— 

Dinner — Meat Foods our basis. 
One Meat Food — Fish. 

One or more Non-Starchy Vegetables — Spinach, carrots. 
One Raw Salad Vegetable — Watercress. 
Acid Vegetable — Tomato. 
One Fruit — Lemon. 

Breakfast — 

One Starchy Food — Cornmeal muffins. 

One Sugar— Honey. 

One Salad Vegetable — Lettuce. 

One or more Fats — Butter, chocolate. 

Lunch — 

One Meat Food and Fat — Cottage cheese. 
One Non-Starchy Vegetable — Carrots. 
One Leafy Salad Vegetable — Romain. 
One Fruit — Berries. 



) 



FRUITS AND NUTS 

Average percentage Mineral Salts in one-pound portions. 



Bo 






go. 

0J.O 



Sweet Fruits — 

Sugars — 

Apples 014 

Apricots 014 

Currants 14 

Dates 10 

Figs 299 

Prunes 06 

Raisins 088 

Rhubarb 06 

Honey 005 

Acid Fruit — 

Apples 014 

Apricots 018 

Bananas 01 

Berries — 

Blackberries 08 

Blueberries 45 

Cranberries 024 

Gooseberries 05 

Huckleberries 035 

Raspberries 07 

Strawberries 05 

Cherries 03 

Currants 05 

Dates 10 

Figs 074 

Grapes 024 

Grapefruit 03 

Lemon 05 

Limes 08 

Oranges 06 

Peaches 01 

Pears 021 

Persimmons 03 

Pineapples '. 02 

Plums 025 

Nuts- 
Acorns 

Almonds 30 

Beech 

Brazil 

Butter 

Chestnuts 04 

Cocoanuts 09 

Filberts 

Hickory 

Pecans 

Walnuts 10S 

Black 

English 



.035 

.015 
.001 



.11(132 
.0029 
.005 



.0011 

.0009 

.0005 

.0005 

.003 

.0008 

.0013 

.0004 

.0006 

.0003 
.0003 
.0003 



<% 



One Meat Food. 

One or more Non-Starchy Vegetable 
One or more Raw Salad Vegetables. 
One Fruit. 



"Blest power of s 
What balm, what 



FOOD GROUPS AND PERFECT 



Combine the foods within these squares to 



MEAT FOODS 

Chicken (A-10) 

Ducks 

Goose (A-2) 

Pigeon 

Turkey (A-3.6) 

Rabbit 

Venison 

Wild fowl 

Beef, fresh (A-10), dried 

(A-S.3), canned 
Brains 
Heart 

Lamb (A3.9) 
Liver 

Mutton (A-4) 
Oxtail 

Pork (A-2.2) 
Sausage (A-3.4) 
Sweetbreads 
Tongue 
Veal (A7.1) 
Wienerwurst 
Fish, all kinds (A5.4) 
Bass (A-7.6) 
Cod (A12) 
Halibut (A-7.8) 
Salmon (A-5.4) 
Caviar 
Clam 
Crab 

Frog legs (A-12.1) 
Lobster 
Oysters (A-30) 
Shrimp 
Turtle 
Eggs (A-8) 
Gelatine 
Junket 

Dairy Products 

Buttermilk (B-6.1) 
Clabber milk 
Skimmed milk (B-5) 
Whole milk (B-2.6) 
Malted Milk 
American cream cheese 
All kinds of cheese (A-1.2) 
Cottage cheese 

Nuts 

Brazil nuts 

Butternuts 
Cocoanut (B1.2) 
Filberts 
Hickory nuts 
Walnuts, black 
Walnuts, English (Al.l) 



ACID FRUIT 

Apples (B-6) 
Apricots (Bll) 
Berries, all kinds (Bx) 
Cherries (B-7.8) 
Currants 
Dates 
Figs, fresh 
Grapes (B-2.8) 
Grapefruit 

Leeks (acid vegetable) 
Lemon (B12) 
Limes 
Loquats 
Nectarine 
Orange (B-ll) 
Onions (acid vegetable) 
Peaches (B12.2) 
Pears (B-6.6) 
Persimmons 

Pineapple, fresh (B-15.7) 
Plums (B-7.3) 
Pomegranate 
Prunes, fresh, raw 
Quince 

Tomato (acid vegetable) 
. (B-24.5) 

SWEET FRUIT— DRIED 

Sugars 

Apples 
Apricots 
Currants (B-1.8) 
Dates (B-3.2) 
Figs (B-32.3) 
Prunes (B-8) 
Raisins (B-6.8) 

Apples, ripe, raw (B-6) 
Grapes, sweet, raw (B-4) 
Orange, sweet, raw (B-14.4) 
Rhubarb (B-37) 
Melons" (B-19) 
Citron (B-3) 
Watermelon (B8.8) 

Honey 

Syrups, cane, corn, maple 

(B-20.8) 
Sugar, cane, maple 

Jam 
Jelly 

Marmalade (B-l) 
Preserves 



NON-STARCHY VEGE- 
TABLES 

Artichokes (Jerusalem) 

Asparagus (B-3. 6) 

Beets (B-23.6) 

Brussel sprouts 

Cabbage* (B-18) 

Carrots (B-24) 

Cauliflower (B-17 4) 

Celery (B-42.2) 

Chayotes 

Corn, green 

Corn, canned 

Corn, on cob 

Dandelion 

Eggplant 

Kale 

Kohlrabi 

Leeks* 

Lettuce (B-38.6) 

Lima beans (B-12) 

Mushrooms 

Mustard 

Okra 

Onions' 

Parsley 

Peas, green 

Peas, canned 

Salsify (oyster plant) 

Spinach (B-113) 

String beans, small 

Summer squash 

Swiss chard (B-41.1) 

Chinese cabbage 

Tomatoes* (B-24) 

Turnips (B-7) 

Wax beans (B-ll. 5) 



•Acid Vegetables. Never 
Rich Starchy Foods. 



A represents so many points for acit 
B represents points in favor of pur< 
x Cranberries (B-3.7), Raspberry jui 
° Melons should be eaten alone. Goc 



"The ancient Fathers lived on frugai fare — 

Nor had they palates less refined than ours. 
The feasts we spread upon our tables fair 

Our frames enfeeble and reduce our powers.".. 

Vegetables are Nature's great harmonizing medium; they enrich the diet and give valuable forms of 
food; their principal properties lie in their mineral content which is necessary for the building of the 
bodily structure and maintaining the alkalinity of the blood. Their bulkiness stimulates the action of 
the intestines as well as causing the appetite to be quickly satisfied, and their aromatic properties in- 
crease the flow of the digestive juices. They are Nature's best cleansers and regulating agents. These 
may be classed as seeds, fruits, leaves, stems, roots and tubers. They should hold the center place in 
all food combinations, harmonizing with all the groups. Let us remember that it is not what one eats 
but what is digested and assimilated that gives health and vigor to our bodies. Let us learn how and 
what to eat; let us not disregard Nature's laws, for then do we "dig our graves with our teeth." When 
we mix our foods in accord with the present-day customs, meats, starches, acids and sweets promis- 
cuously, we must face the unchanging law of Cause and Effect. In whatever profession you may be 
your success depends entirely upon the food you eat. A machine stuffed with an oversupply of fuel 
will soon refuse to go. Our bodies are the most wonderful piece of machinery; Whenever we feel 
dull or unambitious we may be most sure we have crowded our digestive machinery. Fast one day on 
a single kind of fruit and water and see how much bluer the skies become; evening zephyrs are audible. 
After such a day, or days, one is even ready to arise with the sun. We get a new vision of life. Re- 
member, man is built around his alimentary tract; if every part of that thirty-two feet of tubing is 
playing well its part, receiving and sending a normal, life-giving blood stream daily to the millions of 
individual cells, all goes well. Our life and work depends entirely upon what we allow to pass our lips. 
It is a problem of individual initiative; each person is a law unto himself. One may eat and grow fat, 
another eats and grows thin. Others eat and become sick. Many eat and grow strong and well. Radical 
changes in diet are unwise. The safest way is to remember the combinations of food groups. Never was 
the opportunity so great as the present to try the experiment in carefully reducing the quantity and 
changing the diet along the lines indicated. Our leading dieticians tell us if our bodies were to be the 
criterions in a decided change they would reconstruct these combinations to read thus; 

One meat food. 

One cooked non-starchy vegetable. 

One raw salad vegetable — leafy vegetable. 

One ripe, raw fruit. 

And here let us state in many cases raw fruits and raw vegetables cannot be combined, for the body 
often refuses to combine rough vegetable fibre and strong mineral salts always found in raw vegetables 
with the acids of the raw fruit. Each must meet his individual needs. Whenever one feels stimulated 
and full of vital energy after having partaken of food he may be sure that is an expression of the 
joy for the wisdom of that individual mind. Again, most bodies would have us interpret the second 
combination thus: 

One starchy food. 

One cooked non-starchy vegetable. 

One leafy vegetable. 

One fat. 

Could there be anything more simple, more easily prepared, more economical in these strenuous yet 
wonderful days? Let us return to the frugal fare of our forefathers; then how great shall be our in- 
heritance, favored as we are with all the conveniences and advantages of the greatest of all ages. 

Remember, green vegetables dried contain all the valuable minerals. They can be restored to normal 
condition by soaking twelve to twenty-four hours. 

Vegetables are the great solvent factor in all foods. Both cooked and raw, they are much needed 
in the daily dietary for health. The organic salts are present in all plant foods if these be used in their 
natural state with the simplest cooking and little seasoning. Whole grain foods, vegetables and fruits 
furnish abundant supply. Much ill-health and mal-nutrition come from a lack of these vegetable foods. 
The bones call for calcium. Blood is renewed only when iron is present. Did you know one drop of 
blood contains more corpuscles than all the stars we see in the sky? These unnumbered cells get their 
food from the mineral salts in solution in the blood stream. The patent flour products, ready-to-eat 
foods are deficient in these minerals and the body's processes are suspended when we continue the use 
of such foods. Read A. W. McCann's "Starving America." We are given warnings — go cautiously, pro- 
claims the yellow tongue — a dull eye, aches and pains are sure to follow. 

The gastric juice depends upon chlorine for its essential hydro chloric acid. Phosphorus, potassium, 
sulphur, sodium, and magnesium are indispensable in the functioning of the entire organism. There are 
small quantities of silica, manganese, arsenic and florine required in the less yet subtle operations. 
Phosphorus, potash, lime and iron are the most essential. All foods contain some of these minerals, 
some foods contain all of them. Oxygen we get from breathing plenty of pure fresh air and drinking pure 
water. Carbon from the fats arnd oils, starchy foods and fruits. Hydrogen is found in the air we breathe, 
the water we drink, our foods — hydrocarbon fats and carbohydrates — starches, sugars, mineral salts. Ni- 
trogen we get mainly from the Rich Food groups — proteins — Meat Foods and Starches, GROUPS I and 
III. Calcium is contained in veal (traces in meats), milk, eggs, whole grain foods, lentils, beans, peas, 
radishes, asparagus, spinach, most fruits (excepting the apple), and hard drinking water. Phosphorus 
is found in both animal and vegetable foods. Animal foods — cheese, mutton, white cheese, eggs, beef 
(barley meal), milk, pork; vegetable foods — whole barley meal (milk, pork), chestnuts, potatoes, cabbage, 
turnips, carrots. Phosphorus cannot be overrated as a building agent. It is found in the nucleus of grow- 
ing cells, an essential element in the bones, and the nervous system. Sulphur has antiseptic properties 
and defends the body against disease breeding bacteria. Cabbage, leeks, onions, egg yolk, and about 
one-eighth of the total mineral content of fruits contain much sulphur. Sodium occurs as chlorine- 
sodium chloride or common salt. Some authorities say it enters the body and leaves it without apparent 
change, possibly aiding in stimulating the gastric juice if used in moderation. Natural foods contain 
sufficient sodium chloride to supply the body's needs. In combination with other chemicals the propor- 
tions run thus: In veal there is one part sodium to four parts potassium; in milk, one part sodium to 
eight parts potassium; in wheat, one part sodium to twelve parts potassium; in potatoes, one part sodium 
to thirty parts potassium; in peas, one part sodium to forty-four parts potassium. Figs, strawberries and 
apples are rich in sodium; gooseberries, prunes and peaches have less; most fruits contain a little. The 
potassium content high in all fruits except strawberries. Iron is found in beef, veal, white fish, milk, 
cheese, egg-yolk, whole grain foods — corn, oats, rice, wheat, white beans, peas, lentils, potatoes, apples, 
strawberries, gooseberries and prunes; strawberries contain twice as much iron as the prune or milk. 
Magnesium occurs in veal, meats, milk, eggs, whole grain foods, beans, peas, lentils, radishes, aspar- 
agus, spinach, and many of the vegetables. Silicon, manganese, florine and iodine each play their own 
little, yet essential, part. We get iodine from fish foods — herring, mussels, salmon, cod and oysters. 
Silica and florine from whole grain foods and vegetables. The following is of interest as an illustration 

(Continued on Opposite Page) 



FOOD GROUP 



KINDNESS 

"Go, ye, and learn what this meaneth, I desire mercy, and not sacrific 
Reading: Matt. 18:21-35. 



Matt. 9:13. 






Prayer: Father of mercy, God of all comfort, bestow on us genial spirits, and unwearied forbearance, 
mild, patient, loving hearts, cordial speech and kindly dispositions, that we may exercise Christian courtesy in 
all our relationships, giving no occasion for offense, but, as much as lieth within us, living at peace with all 
men. Amen. 

BREAKFAST— Egg, Leafy Vegetable, Fruit, Milk. 

Egg— Soft-boiled, coddled (as given before), or hard boiled. Place in pan of cold water, let come to 
a boiling point and keep at this temperature for thirty minutes; remove from stove, place in 
cold water for a few moments, then the shells are removed with no difflcultv. Serve with endive 
romain, lettuce or parsley. ' 

Fruit — In season, in combination with salad or alone. 

Drink — Glass of milk, natural temperature, luke-warm or cold. 

Egg — protein and fat — for growth and repair. 

Leafy Vegetable — valuable mineral salts — regulating food. 

Fruit — sugars and mineral salts — energy and regulating agency. 

Milk — protein, fats, sugars and minei al salts — a perfect food; builds tis- 
sues, supplies heat, gives energy and valuable mineral salts. 

LUNCH— Muffins, Butter, Celery, Drink. 

Muffins— Barley and tapioca flour— half and halt— using your best muffin recipe. Serve with butter. 
Celery— Wash thoroughly, cut in quarters, which is a serving for each person. 
Drink — Hot or cold — water best, after the meal. 

Muffins— starch-SUGARS, fats, mineral salts— heat, energy and regulating food. 

Butter — fat — supplies heat. 

Celery — mineral salts — regulating agent. 

Water — best digestive aid. 

DINNER— Soup, Carrot-loaf, Peas, Spinach, Fruit. 

Soup— Dice two carrots two potatoes, two onions; add three pints cold water; cook until tender; add 
le^e i In 6 jj"t celery leaves and any extra liquid from the spinach; season to taste. 

Carrot-loaf— Two cups ground carrots, one cup chopped raisins, one cup chopped suet, one egg two 
small onions minced fine (or celery), two tablespoonfuls potato flour, season to taste. Bake in 
hot oven thirty minutes. Baste often. 

Spinach— Wash carefully through two waters; steam. Serve in its own juices with butter and salt. 

Peas — Wash, shell, add sufficient water to cook; season when done. 

Fruit — In season — berries or fruit. 

Strawberry shortcake may be used in place of fruit. 

Soup — starches, SUGARS, mineral salts — energy and regulating agency. 

Carrot-loaf— starches, SUGARS, mineral salts— heat, energy and regulating agent. 

Spinach — fat and mineral salts — supplies heat, energy and assists in all 
vital processes. 

Fruit— SUGARS and mineral salts— gives energy and aids digestion. 

MEAL PLAN FOR THE DAY— 
With mixed basis. 

Dinner- — 

One Starchy Food — Carrot-loaf, potatoes. 
One or more Non-Starchy Vegetables — Carrots, onions. 
One or more Salad Vegetables — Spinach, celery. 
One Fruit — In season. 

Breakfast — 

Meat Foods— Egg and milk. 

One Salad Vegetable— Leafy vegetable. 

Fruit — In season. 



One Starch — Barley muffins. 

One fat — Butter. 

One Salad Vegetable — Celery. 



1 



"Man's rich with little were his judgment true; 
Nature is frugal and her wants are few — 
These few wants answered, bring sincere delights; 
But fools creat themselves new appetites." 

— Edward Young. 

Eating is a chemical process. It is a series of steps toward the realization of health, effective 
service, and success in life. Toward this end man spends most of his time and livelihood. Food 
is the means to produce this ideal. The purpose of all food is to build new cells and tissues and 
repair the wornout parts; to supply renewed energy in all normal functioning of the different 
organs of the body. Everything we eat is either food or poison. Only that part that is digested 
and assimilated is food, all the extra proves a poison. The innocent, the most unsuspecting, most 
beloved of mortals are often the prey or food poisoning. The best the family can afford — all the 
"pure," refined, "standard," "pasteurized," "most nutritious," "ready-to-eat" preparations are pro- 
vided for our little ones. Could we see the long procession statistics would have us visualize — 
200,000 little white caskets — going annually from our homes, we would find reason to consider 
the simple standard. Natural foods, properly grouped, simply prepared and thoughtfully pro- 
portioned for each individual should be the daily concern of every mother. One of our great 
dieticians tells us "love is a plain case of phosphorus and iron. The mother extracts these 
essential elements from the grains, vegetables and fruits and stores them for her babe. Should one 
be so unfortunate as not to be able to feed her babe by Nature's plan, then her duty is to supply 
these deficient properties in the diet of the well-fed baby. The sugars are abundantly supplied 
in carrots and beets, the iron in spinach and other green stuff, the phosphorus in whole grain 
foods and the purest of milk. Disease in every form is caused by an acid condition of the blood. 
Children should be taught in their earliest months to take to take fruit juice, alternating with 
regular food and eat vegetables — roots, tubers, and leafy vegetables. 

The present-day random mixing of miscellaneous starches, meats, acids and sweets has 
proven most disastrous. When all these chemicals are combined in the warm confines of the 
stomach fermentation results, and alcohol is manufactured no less than in the moonshiner's still. 
The effect upon the cells of the body is similar to that upon the brain when distilled liquor is 
taken — the boozy cells are no longer able to perform their proper functions and enervation, auto- 
intoxication must needs follow, leading to all forms of disease. Statistics tell us that but one- 
tenth of one percent of our people are in perfect health. Let us remember our rich starchy 
foods — whole grains, dry beans, peas, lentils and potatoes, in most every instance contain a large 
percentage of protein ,a little fat and are high in starches or carbohydrates — hence, the only 
additional food needed is mineral salts from the vegetables and some fats. No other foods should 
be taken with a starchy meal. Man has become an omnivorous animal: he has come to think 
it necessary to eat everything within his reach. Our wealth and ready transportation, our cold 
storage methods give a bewildering list from which to choose. Herein lies the great danger, also 
our most wonderful opportunity. If we possess a knowledge of the chemical combination of 
food; a determination to make our food serve the body's needs; a-will to eat simply and with 
moderation, then the greatest gain is our. Woman's sphere in the future will be that larger 
field of dietetics from the standpoint of life in its manifold activities — effective service in every 
phase. She must know food, its production, use and conservation from the larger outlook. Our 
growing children know this — there is no alternative. How then may we hasten the good work? 

Let us remember it is the whole seed, foods: — namely, all cereal foods — whole grain 
foods; beans, peas, lentils, dried or fresh; the green leafy vegetables (see middle page for 
classification of vegetables and average mineral content of each); and milk, butter fat, 
egg yolk fat, vegetable fat, together with other good foods, which keep the body in perfect 
health. These foods should be used every day in some form in our meal planning. It is not 
necessary to have a great variety, simple foods properly chosen, thoroughly prepared, and thought- 
fully proportioned, always give the most nutrition, and build healthful bodies. It is not the price 
of milk, green, leafy vegetables — raw or cooked, and fruits that should be considered; they 
play such a vital part in the economy of the entire body that they cannot be eliminated if one 
values health. Health is most essential for effective service; in any sphere of life. 

Goat milk has the same food value as cow's milk, however, one must accustom himself to 
the peculiar flavor. Children reared on this milk never notice any difference in flavor. Again it 
has been found by our best scientific experts that the goat is entirely free from tuberculosis, 
while one-tenth of our cows are so infected. Goats make nice pets, a garden gives the most 
healthful exercise, and the growing of fruits brings one face to face with the Creator and his 
marvelous works. 



J 




FOOD GROU] 

RELATIONSHIPS 

"Which is the great commandment? Thou shalt love with all thy heart, and soul, and mind: Thv God and 
thy neighbor." Matt. 22:36-39. ' 

Reading: Gal. 5:13-15. 

Prayer: O Lord, enlarge our souls by Thy grace that we may hope all things, endure all things, and be- 
come messengers of Thy healing mercy. May our hearts ever be attuned to the harmonies of heavenly melodies 
that we may be radiant ministers of inspiration to all that live about us. Amen. 

BREAKFAST— Oatmeal Muffins, Butter, Honey, Chocolate. 

Muffins — Measure two teaspoons baking powder, place in sauce dish and set in open window where 
it may get a good airing. Beat one egg, to which add one-half teaspoonful salt and two table- 
spoonfuls maize oil, two tablespoonfuls sweetening if preferred; then sift meal and baking 
powder together several times, add to other ingredients, beat up quickly. Place in well-greased 
heated gem pans and bake in a hot oven twenty minutes. Serve with honey (or syrup). 

Drink — Chocolate. Blend one teaspoonful chocolate or cocoa and one teaspoonful sugar with one- 
half cup hot water, add a bit of salt, boil ten minutes, add one-half cup rich milk, let heat again 
(not boil). Serve. 

Oatmeal— starch SUGARS, protein, fats— for tissue building, heat and energy. 

Butter — fats — supply heat and energy. 

Honey — purest of SUGARS — supply energy. 

Chocolate — protein, fats, sugars — for growth and repair, heat and energy. 

DINNER— Rabbit, String Beans, Corn, Salad, Fruit. 

Rabbit — Clean and wash, cut up, brown each piece in a piping hot frying pan. Place in pan with a 
cup of hot water, cover tightly and bake until tender. Baste often; season when done— ten 
minutes before serving. Garnish with parsley and two or three carrots that have been steamed 
over beans. All the rich juices should be served with meat — no thickening added. 

String Beans — Wash, string and break into inch pieces. Cover with warm water, let come to a 
boil, stew slowly one hour — unless quite old. Season when done. 

Corn — Cook on cob, scallop or stew, suiting the tastes of your family. 

Salad — Lettuce, one-half head, four ripe olives, tablespoonful diced carrots, mayonnaise dressing. 

Fruit — Ripe, raw fruit in season. 

Rabbit — protein, fats— for building new cells and tissues, and heat. 
String Beans — starch sugars, mineral salts and cellulose fiber — energy, 

regulating agent and bulk. 
Corn — sugar and fats — heat and energy. 
Lettuce — mineral salts, and bulk — regulating agent. 
Olives — fats and mineral salts — heat and regulating properties. 
Carrots — sugars — supplying heat and energy. 
Fruits — sugars, mineral salts and acids — gives energy and aids in all 

digestive processes. 

LUNCH — Rice, Cream, Spinach, Beets. 

Rice — Wash one cup unpolished rice, drop it slowly into one quart boiling water so water will not 
stop boiling. Let cook for twenty minutes. Drain in collander or strainer, saving all this water 
for soup. Wash with cold water. Add rice to one pint rich, sweetened milk, a teaspoonful of 
salt and dash of nutmeg. Place in oven; cook until thickens. Serve cold with whipped cream 
(Ordinary cream will whip if you have it very cold and add one-half teaspoonful CREAM WHIP 
to one cup of the cream. Most grocers carry it. 

Spinach — Pick and wash through several waters. Cook as before given. 

Beets — Dice any left-over vegetable and serve with spinach. 

Rice — starch-SUGARS, fat — gives heat and energy. 
Spinach — mineral salts and bulk — a regulating agent. 
Beets— starch- SUGARS— yield energy. 

MEAL PLAN FOR THE DAY— 

Mixed Foods (whole grain foods and meats our basis. 

Breakfast — 

One Starch Food — Corn muffins. 
One or more Fats — Butter, cream. 
One SUGAR— Honey. 
Drink. 

Dinner — 

One Meat Food — Rabbit. 

One or more Non-Starchy Vegetables — String beans, corn (green). 
One or more Salad Vegetables — Lettuce, olives (ripe), carrots. 
One Fruit — In season. 

Lunch — 

One Starch Food — Rice (unpolished). 

One or more Non-Starchy Vegetables — Spinach, beets. 

One Fat — Cream. 

Pure Whole Grain Products may be found in every city. 

Read "Starving America," by A. W. McCann. 1912. Doran Pub., New York. $1.50. 



"Blest be the feasts, with simple plenty crowned, 
Where all the ruddy family round 
Laugh at the jests or pranks that never fail, — " 

—Goldsmith, "The Traveler." 

By dividing all foods into different groups the proper chemical combinations, based upon the re- 
quirements of the body, can easily be made. Each homemaker, each housekeeper, may readily use 
these combinations for her daily meal planning. Each has her own favorite recipes, knows the tastes, 
habits and customs of her particular group. With this little outline, all the meads may be planned in 
perfect keeping with the truest kind of conservation — the saving of vital energies — thus leaving plenty 
of all the foods needed by our government to meet the call of the hungry millions. There are numerous 
methods and theories advanced to balance and proportion our "refined," "pure," "standard," "healthy," 
"ready-to-eat" preparations of our Twentieth Century Food Industries. Grow and eat the food as 
Nature prepares it, and the problem is simple. Proteids, carbo-hydrates and calories are essential and 
most convenient factors in scientific research and laboratory work, but for us in this crucial hour it is 
bread, butter, meat, potatoes, pies, cake and preserves that claim our attention. What foods have 
the truest values, and how shall I combine them to yield the best results with the least outlay of time 
and money, is the question that confronts every individual. 

Following the principles of modern dietetics, and with the assistance of the three years course out- 
lined by the Food Administration for Schools and Colleges, and the data collected by our leading spe- 
cialists on food and its nutritive value, to all of whom I am much indebted, I have endeavored to give 
in the simplest and most helpful form those facts most needed at the present time. 

The woman of today must fit herself to meet the problems of the future. If she accepts the won- 
derful opportunity given her by the Food Administration — free knowledge of every phase of food and 
its relation to the home — and acquaints herself with the excellent articles in our leading magazines, 
the greatest gain will be hers. Every child is learning the wonders of growing things. Boys and girls 
alike know that meat food should be combined with one or more non-starchy vegetables, one or more 
salad vegetables and rich, ripe fruit; that we should never serve more than one starchy food at a meal, 
with its corresponding group of non-starchy vegetables and salad vegetables, accompanied by one or 
more fats to assist the digestive process. For instance, one day last May a little "second-grader" took 
issue with his mother because the dinner consisted of fried fish, French fried potatoes, fried onions, 
bread, butter, lettuce salad, jelly and berry pie. Viewing in childish wonder the feast spread before 
him, he said: "Why, mamma. Mr. Hoover says to bake our meat and potatoes, and eat good ripe ber- 
ries and fruit; teacher was telling us today meat with carrots, onions and lettuce salad and strawberries 
made a dandy dinner, and we could make it all look so nice on the white cloth." The mother an- 
swered: "My son, mother lea-ves the cooking all to Togo." In almost every home similar comments 
have been heard, also "the teacher said so, and she knows." It is the imperative duty of every woman 
to know these simple combinations that the home and the schools may work in harmony in the great 
Reconstruction Work that must needs come. This will be the testing time, and she who has mastered 
these simple natural laws and brought her family gradually to Jive in accord with them will be a leader. 
All diet specialists tell us a change from our present diet should be gradual, within two or three 
weeks, by substituting a similar menu, as given for breakfast, then a lunch, then dinner, worked out 
from the combinations given on each sheet, which contains all the food groups. The center 
page emphasizes the important part vegetables should have in the daily fare of every family. Let every 
mother, every homemaker, rather than call attention to the changes, keep her secret and watch the 
gain in renewed bodily vigor, the mental alertness and increased interest in all the great work of the 
hour by each member of her household. The reward is well worth the experiment. Bread, pies and 
cake will soon claim little of her time, and there will be less need to intrust the feeding of the family 
to an unskilled and disinterested party. The boys and girls will soon find- mother's kitchen and the garden 
the most interesting laboratory in which to test out the facts learned at school. 

In the meat foods, proteins and fats are mostly found in combinations, but do not foret that there 
are vegetable as well as meat proteins. The whole grain foods, dried beans, peas and lentils furnish 
high value in protein, all of which are tissue-builders, hence their classification under the heading, Rich 
Foods. A good general rule to remember is: 

Meat and fish contain about 20% proteins. 

Eggs contain about 12 to 14% proteins. 

Milk contains about 3 to 5% proteins. 

Cheese contains about 18 to 35% proteins. 

Nuts contain about 10 to 30% proteins. 

Whole grain foods or cereals contain S to 16% proteins. 

Dried beans, peas, lentils and peanuts contain 20 to 25% proteins. 

Potatoes, fresh, contain 7% proteins. 

Potatoes, stored, contain 2% proteins. 

Other vegetables, less. 

Our best authorities say sufficient protein supply should be two to three ounces per day. One- 
half ounce protein is roughly contained in the following: 

Meat, without bone, two and one-half ounces. 

Fish, without bone, two and one-half ounces. 

Eggs, two. 

One pint of milk, whole or skimmed. 

American cream cheese, cube one and one-fourth inch. 

Cottage cheese, one-fourth cup. 

Cooked cereal, two and one-half to three cups. 

White bread, six slices, average size. 

Beans (baked), one and one-half cups. 



"If the r 


;adiness is there 


Reading: 


2 Cor. 8:9-15. 


Prayer: 


Heavenly Fathe 


exalts hi 


m, but what ma 



FOOD Gl 

SUCCESS 

it is acceptable as a man hath not according as he hath not." 2 Cor. 8:12. 

, we bless Thy Holy Name that Thou hast taught us " 'Tis not what a man does 
would do." Lead us whither Thou pleasest; and we will follow Thee with cheer- 
ful hearts. Amen. 

BREAKFAST— Toast, One Pint of Milk, Fruit. 

Fruit — In season, served unsweetened — the rich, ripe, raw fruit. 
Toast — Two thin slices, browned as given before. 
Milk — Whole milk, hot or cold, as preferred. 

Fruit — sugars and mineral salts — give energy and act as regulating agent. 

Toast — Dextrinized starch-sugar — for heat, energy and bulk. 

Milk — protein, fats and sugars — for growth and repair, heat, energy. 

LUNCH — Cheese, Tomatoes, Lettuce. 

Cheese — Prepare grated cheese, three tablespoonfuls an ample helping. 

Tomato — Wash and slice one good sized tomato. 

Lettuce — Wash and rinse thoroughly one head of lettuce; set in open window to crisp. Arrange on 

individual plates one-half head lettuce, place on this one sliced tomato, sprinkle the whole with 

three tablespoons of the grated cheese. 



Drink — Hot or cold. 

Cheese — protein, fats and sugars — builds new tissues, heat, energy. 
Tomato — Mineral salts — regulating agency. 

Lettuce — mineral salts and cellulose fiber — regulating agent, bulk. 
Water — best digestive aid. 

DINNER — Potatoes, Beets, Spinach, Radishes, Ice Cream and Nuts. 

Potatoes — Wash, scrub with a brush, rinse medium sized potatoes; pierce with a fork several places 
so all moisture may escape. Bake in medium hot oven. Remove from skins, cutting length- 
wise, mash, season, beat up light, return to skin, brown in oven. 
Beets — Wash with brush and rinse, cook from one-half to two hours, according to the age and locality 

grown. 
Spinach — Wash and rinse carefully through two waters; place over slow fire; allow to simmer one- 
half hour in its own juice. Season with butter and salt. Serve with sliced button-radishes; 
garnishing the dish. To cook in double boiler or steam is best. All juices of vegetables should be 
saved and served or used as soup stock. 
Radishes — Clear carefully, serve with spinach or on lettuce leaves. 
Ice Cream and Nuts — An ample serving, over which sprinkle one tablespoonful nuts. 
Potatoes — starch-sugars, fats — for heat and energy. 
Beets. 

Spinach — sugars and mineral salts — heat, energy and regulating agent. 
Radishes. 
Ice Cream — protein, fats and sugars — for growth and repair, heat, energy. 

MEAL PLAN FOR THE DAY— 

Dinner — Starch Food our basis. 

One Starchy Food — Potatoes. 
One or more Non-Starchy Vegetables — Beets. 
One or more Salad Vegetables — Spinach, radishes. 
One or more Fats — Ice cream, nuts. 

Breakfast — 

One Fruit — Ripe fruit in season. 

One SUGAR Dextrinized Starch— Toast. 

One Meat Food — Milk. 



One Meat Food — Cheese. 

One Acid Vegetable — Tomatoes. 

One Salad Vegetable— Lettuce. 

Remember: When potatoes are baked, a hard-boiled egg may be served with the spinach. Place 
eggs in pan of cold water, allow them to come to the boiling point, keep at this temperature one-half 
hour — do not boil. Eggs cooked in this manner are as easily digested as soft-boiled eggs. 



"EAT PLENTY — WISELY— WITHOUT WASTE!" 

"Cooking means the knowledge of all herbs, and fruits, and balms, and spices, and all that is heal- 
ing and sweet in the fields and groves, and savory in meats; it means carefulness, and inventiveness, 
and watchfulness, and willingness, and readiness of appliance; it means the economy of your great 
grandmothers, and the science of modern chemists ; it means English thoroughness and French art, 
and Arabian hospitality; and it means, in fine, that you are to be perfectly and always 'Ladies' — loaf- 
givers." — Ethics of the Dust — Ruskin. 

LEARN the Classifications of Food in Groups and the Proper Combinations of Foods. 



RICH FOODS— Body-builders 



Nitrogenous or Protein Foods 



Meat Foods — Meats, dairy products, eggs, nuts — Animal protein. 

Meats — Fowl, fish, game, milk, cheese, eggs, nuts. 
Starches — Grains, legumes, tubers, etc. — Vegetable protein. 

Whole grain foods — barley, buckwheat, corn, oats, rice, etc. 

Dried beans, peas, lentils, peanuts, chestnuts. 

Potatoes (Irish and sweet), yams, pumpkin, squash, bananas. 



FATS — Neutral Foods -------- Hydro-carbonaceaus Foods 



Fats — Animal and Vegetable. 

Butter, margarine, cream, drippings, lard, suet, bacon. 

Salad oils, cotton seed, cocoanut, maize, olive and peanut oils. 

Almonds, beechnuts, hickory nuts, pecans, walnuts, ripe olives. 



SUGARS plus Mineral Salts 



Carbohydrates 




STARCHES — Nature's richest storehouse. 

Whole grain foods — barley, buckwheat, corn, oats, rice, etc. 

Dried beans, peas, lentils, peanuts, chestnuts. 

Potatoes ilrish and sweet), yams, pumpkin, squash, bananas. 

VEGETABLES — Nature's greatest harmonizing medium. 

Non- Starchy — Cooked. 
Raw or Salad. 

Seeds — Green corn, strong beans, wax beans, peas. 

Fruits — Cucumbers, squashes, egg-plant, melons, tomatoes — an exception. 

Flowers — Artichoke (French), cauliflower. 

Leaves — Lettuce, romain, endive, dandel ion, mustard, watercress, cabbage, Brussels sprouts. 

Stems — Asparagus, celery, rhubarb. 

Bulbs — Onions, leeks. 

Roots — Beets, carrots, parsnips, turnips. 

Tubers — Potatoes (Irish and sweet), yams, peanuts, (tomatoes). , 

SUGARS — True Sugars, Honey a*nd Sweet Fruits — the sweetest of sweets. 

Ripe raw apples, grapes, figs, oranges, rhubarb, melons. 

Apples, apricots, currants, dates, figs, prunes, raisins. 

Honey, molasses, syrup (cane, corn, maple), sugar-beet, corn, maple. 

Jams, jellies, marmalade, preserves. 

SOUR OR ACID FRUITS AND VEGETABLES. 

Apples, apricots, berries, cherries, currants, figs (fresh). 
Grapes, grapefruit, lemons, oranges, peaches, pears, plums. 
Cabbage, leeks, onions, tomatoes. 



To plan your meals, take: 

One of the meat, foods from Group 1, or, One of the starches from Group 3. Make this the basis of 
the day's food. Then plan breakfast and lunch by this: For instance, if the main dish at dinner be 
meat and its proper combinations, let breakfast be upon this same basis, and lunch of starch, vege- 
tables and fats; or, if the main dish at dinner be from the starches, vegetables cooked and raw, and 
fats, let the breakfast be selected after this same plan, with lunch from Group 1 with its harmonious 
foods. The body relishes a decided change. All the digestive organs are brought into activity alter- 
nately, and renewed vigor is the result. 

REMEMBER TO COMBINE 

One of the meat foods — Group 1. 

One or more cooked non-starchy vegetables — Group IV (1). 

One or more raw salad vegetables — Group IV (2) — leafy vegetables. 

One fruit — ripe, raw fruit best. 

One sweet fruit — Group V — or 

One sour or acid fruit — Group VI. 



REMEMBER — Starches combine perfectly only in this manner: 

One of the starchy foods — Group III. 

One or more cooked non-starchy vegetables — Group IV (1). 

One or more raw salad vegetables — Group IV (2) — leafy vegetable. 

One or more fats — Group II. 



FOOD GROUP I— ME 



n Thee, as that we shall 
es t and studying to ben- 
it once gentle and active 
[id by sympathizing with 

I 



RESPONSIBILITY 

"Bear ye one another's burdens, and so fulfill the law of Christ." — Gal. 6:2. 

Reading: Gal. 5:22-6:2. 

Prayer: God of All Nations, grant that we may so love Thee and our neighb 
be serviceable in all our relationships; bearing one another's burdens, denying ou 
eiit others. Keep alive within us a spirit of love and meekness to all, that we ma; 
and firm. So, by constantly rejoicing in the happiness and good success of othe 
them in their sorrows, we may follow Thee. Amen. 

BREAKFAST— Egg, Toast, Fruit, Drink. 

Egg — One coddled; break in pan; pour down side of pan one quart hot water, not boiling; cover, let 

stand from two to five minutes, as desired. Season, salt and butter. 
Toast — Two thin slices, any kind of stale bread. Cut and let dry perfectly the day before using. 
Brown clear through in hot oven. This dextrinizes the starch; when chewed thoroughly the 
starch is changed to sugar — 5% is digested in the mouth and 95% digested in the intestines. 
This first part of the action — chewing — plays a most important part, as it is in the mouth the 
fundamental change is made for complete digestion. Butter and moisten with a little water. 
Do not soak the toast. Toast prepared in this manner is a neutral food. It may be used with 
any combination. 
Prunes — Five stewed. Wash and rinse through several waters one pound of prunes. Cover with 
plenty of cold water; let soak over night; stew in this same water until tender over a very slow 
fire; add more water if necessary. Fruit cooked in this manner is sweet and wholesome. NO 
SUGAR. 
Drink — One or two cups (hot or cold) water best — after the meal. 
Egg — protein — for growth and repair. 

Toast — dextrinized starch, sugar — for heat, energy and bulk. 
Prunes — sugars and mineral salts — regulating food. 
Water — best digestive aid — regulating agency. 
Double the breakfast portions if a hard day's work lies before you. 
DINNER — Chicken, Carrots, Corn, Asparagus, Salad. Fruit. 

Salad — One slice of pineapple (ripe or canned) on lettuce leaf, berry in center. 

Chicken — Three pounds; clean and wash. Place in roaster on rack to keep meat out of water. Add 
one pint boiling water and place in hot oven twenty minutes, then keep moderate fire for one 
and one-half hours — depends on the age of fowl. Baste often as this keeps meat from drying 
out. After basting the last time, season to suit the tastes of your family. Cut and serve with 
garnish of parsley. Vegetable dressing if you prefer it. 
Carrots — Wash with brush, and rinse. Pour over carrots just enough hot water to cook; bring to 
boiling point, keep at this temperature until tender and liquid all gone. Never pour water from 
vegetables unless you wish to use it for clear soup. In so doing much of the valuable mineral 
salts are lost. How many cooks would pour the water off the tea and save the leaves? You 
have the same result when the water from the vegetables goes down the sink. Season, add 
butter and salt when vegetables are done. 
Corn-on-cob — Remove husks and silk and wash. Drop into hot water for fifteen minutes. Add a 

teaspoonful salt five minutes before taking from the stove. Serve with butter and salt. 
Asparagus — Clean and wash. Cook whole. Place in tall pan, bottoms down; the tough stocks cook 
nicely while the tender tops are steamed. Remove from fire, add butter and salt. Serve on let- 
tuce. All water from vegetables should be saved for soup stock. 
Celery — Clean, wash, cut in quarters, place where it will be crisp and cold when ready to serve. One- 
fourth bunch for each person. 
Fruit — In season. Fresh, ripe, rich, RAW fruit, thoroughly cleansed and cooled. 
Drink — One or two cups (hot or cold) — WATER best — after the meal is finished. 
Chicken — protein and fat — builders of new tissues and heat. 
Carrots, Corn, Asparagus — sugars, starch, mineral salts — for energy, regu- 
lating food, bulk. 
Salad — sugars and mineral salts — energy, regulating food. 
Fruit — sugars and mineral salts — energy, regulating food. 
Water — best digestive aid — regulating agency. 

SUPPER— Nuts, Apples, Any RIPE Raw fruit. Drink. 
Nuts — Six or eight nuts — thoroughly chewed. 
Apples — One good sized ripe raw apple — skin and all. 
Drink — Water after eating. 

Nuts — fats, some protein — heat, growth and repair. 
Fruit — sugars, mineral salts — energy and regulating food. 
Water — digestive aid. 
Popcorn — little butter and salt with nuts or popcorn and whipped cream — a favorite Sunday evening 
meal for winter. Whitter's "Corn Song" and readings from "Snowbound" for a relish. 

MEAL PLAN FOR THE DAY— 
Dinner — 

Meat Foods our basis. 

One Meat Food — Chicken. 

One or more Non-Starchy Vegetables — Carrots, corn-on-cob, asparagus. 

One or more Salad Raw Vegetables — Lettuce, celery. 

Fruit — Pineapple, strawberries. 

Breakfast — 

One Meat Food — Egg. 

One or more Sugars — Toast, golden brown through, prunes 

Drink — Milk or water. 

Supper — 

One Meat Food or Fat — Nuts. 
One Fruit — Apples. 
Drink — Water or chocolate. 
REMEMBER: Each person is a law unto himself. We must study our own individual cases. When 
raw salad vegetables are served it is best to use cooked fruit, or when raw fruit is served it has proven 
best to use cooked leafy vegetables, saving all juices and serving an equal quantity to each person. 



m 



FOODS OR PROTEINS 



GROUP I— PROTEIN OR MEAT FOODS— RICH FOODS 

With one of the Meat Foods combine — 

One or more non-starchy vegetables, cooked. 

One or more salad raw vegetables and cooked left-overs. 

One acid fruit in season — ripe, fresh, raw fruit best. 



MEAT FOODS 



GROUP IV 
VEGETABLES 



Pigeon 

Turkey 

Rabbit 

Venison 

Wild fowl 

Beef — fresh, dried 

canned 
Brain 
Heart 
Lamb 
Liver 
Mutton 
Ox-tail 
Pork 



Sweetbread 

Tongue 

Veal 

Wienerwurst 

Fish, all kinds 

Bass 

Cod 

Halibut 

Salmon 

Caviar 

Clams 

Crab 

Frog legs 

Lobster 

Oyster 

Shrimp 

Turtle 

Eggs 

Gelatine 

Junket 



Dairy Products 

Buttermilk 

Clabber milk 

Skim milk 

Whole milk 

Malted milk 

All kinds of cheese 

American cream cheese 

Cottage cheese 



Non-Starchy 

Artichokes, Jerusalem 

Asparagus 

Beets 

Brussels Sprouts 

Cabbage 

Carrots 

Cauliflower 

Celery 

Chayotes 

Corn, green 

Corn, canned 

Corn on cob 

Dandelion 

Eggplant 

Kale 

Kohlrabi 

Leeks 

Lettuce 

Mushrooms 

Mustard 

Okra 

Onions 

Parsley 

Parsnips 

Peas, green 

Peas, canned 

Rutabaga 

Salsify or Oyster 

Spinach 

String beans 

Summer squash 

Swiss chard 

Chinese cabbage 

Tomatoes 

Turnips 

Wax beans 



Salad 



Artichoke, French 

Asparagus 

Beets, small 

Cabbage 

Carrots, very small 

Cauliflower 

Celery 

Chili pepper 

Chicory 

Chinese cabbage 

Chives 

Cucumber 

Dandelion 

Endive 

Garlic 

Greens — ■ 

Beet tops 

Turnip tops 

Sour or narrow doc 
Horseradish 
Kale 
Lettuce 
Mustard 
Mints 
Nasturtiums, stems, 

leaves, flowers 
Olives, ripe 
Onions, young, raw 
Parsley 
Peppers 
Romain 
Radishes 
Spinach 
Sorrel 

1 Swiss chard 
Tomatoes 
Turnips, small 
Water cress 



SWEET FRUITS— 



Apples 

Apricots 

Currants 

Dates 

Figs 

Prunes 

Raisins 

Jams 

Jellies 

Marmalade 

Preserves 

Honey 

Rhubarb 

Oranges 

Apples 

Grapes 

Melons 



GROUP VI 

SOUR OF ACID FRUIT 

Apples 

Apricots 

Berries, all kinds 

Cherries 

Currants 

Dates 

Figs, fresh 

Grapes 

Grapefruit 

Leeks, acid vegetable 

Lemons 

Limes 

Loquot 

Nectarine 

Orange 

Onions, acid vegetable 

Peaches 

Pears 

Persimmons 

Pineapple, fresh 

Plums 

Pomegranate 

Prunes, fresh, raw 

Quince 

Tomato, acid vegetable 



Nuts 

Almonds 

Brazil nuts 

Butternuts 

Cocoanut 

Filbert 

Hickorynut 

Pecans 

Pignolia 

Pinenuts 

Sabine 

Walnuts, Black, English 



I 



PROTEIN OR MEAT FOODS 

Average percentage of food elements and fuel values in calories 






100-Calorie Portion 
Average Helping 



Fuel Value 
Per Pound 



3U 



Fowl roast 

Rabbit roast 

Pigeon baked 

Fish baked 

Oysters stew 

Eggs in shell 

Milk- 
Whole 

Skimmed 1% cup 

Clabber! 

Butter 

Cheese — 

Cream 

Cottage 

Nuts- 
Walnuts— 
English. . . 

Beef 

Lean pot roast 

Fat broiled 

Mutton leg roast 

Pork-Ham. . . . broiled 



22.22 
25.49 



9.76 
3.69 



1.17 
.93 
1.2 



slice 4 in., 2V& in., V t in. 1016 calories 



piece 3 in., 2% in., 1 in. 550 calories 
1% cup or 6-15 oysters 222 calories 
1V3 eggs 672 calories 



5.1 


19 


52 


9.6 


37 


7 




33.60 


0.50 


0.9 


25 


72 


3.2 


76 


9 



% cup 
1% cups 



piece 2 in., 1 in., % in. 
5% tablespoonfuls 



1 qt. 675 calories 
1 qt. 35S calories 



1965 calories 
1320 calories 



32ii(i calories 




slice 4 in., 3 in., 1% in. 709 calories 
slice 1% in.,1% in., % in. 1100 calories 
slice 3 in., 3% in., % in. 874 calories 
slice 4% in. ,4 in., % in. 1457 calories 



Compiled from United States Government Bulletins, Sherman, and Rose. 



Foods that go to make 
Spinach 
Celery 
Lettuce 
Cabbage 
Carrots 
Potatoes 
Prunes 
Onions 
Turnips 



GOOD GENERAL RULE TO REMEMBER 

LTRE, rich, normal blood — foods "Potentially Alkaline" — are: 
Apples 
Milk 
Beans when properly cooked, saving 

all waters and using no soda. 
Peas 

Lemon Juice 
Orange juice 
Corn — entire grain 

■ — Hutchison and Others. 



Foods that give IMPURE blood unless combined with vegetables — cooked and raw — and ripe, raw 
fruit. An oversupply of the following foods give an acid condition to the blood and proves a builder 
of disease: 

All meats Rice 

Beef — lean Barley 

Fish Bacon 

Eggs Corn 

Oats Sugar 

Wheat-flour foods Sugared sauces 

Whole-wheat foods 

When we eat bread, meat, potatoes, gravy, sugared sauces, jellies, jams, preserves, pickles, pie, cake, 
at one meal we are laying the foundation for an acid blood condition, loss of vital energy, disease in its 
many forms. There is a great need for all who value health as the first requisite for a successful, 
happy career to study the value of vegetables, properly cooked — green, raw vegetables — and ripe, rich, 
raw fruits. Grow them, know them, eat them. 

Few of our 100,000,000 people are rich, but we may all possess true wealth. Riches carry with them 
untold obligations, worry, ofttimes the least of happiness. Wealth is contentment. It is being satisfied 
with what we have, ridding ourselves of false estimates; setting up all the higher ideals — a quiet 
home; vines of our own planting; knowing a few books full of the inspiration of a genius; having a few 
friends worthy of being loved and able to love us In return; being able to enjoy a hundred innocent 
pleasures that bring no pain or remorse; having a devotion to the right that will never swerve — a simple 
religion empty of all bigotry, full of trust and hope and love — then to you this world will give up all 
the joy it has. 



P H—FATS 



GROUP II— FATS 

Fats combine with Starchy Foods — Group II. 

One or more cooked non-starchy vegetables — Group IV (1). 

One or more raw salad vegetables — Group IV (2). 
Fats combine with 

One or more cooked non-starchy vegetables — Group IV (1). 

One or more raw salad vegetables — Group IV (2). 

One sweet fruit — Group V. 
Fats combine with 

One or more cooked non-starchy vegetables — Group IV (1). 

One or more raw salad vegetables — Group IV (2). 

One sour, acid fruit and one acid vegetable — Group VI. 



GROUP II 

FATS 
Animal Fats 

Butter 

Cream 

Margarine 

Oleomargarine 

Drippings 

Lard 

Suet 

Bacon 

Vegetable Oils 
Salad oils 
Cotton-seed 
Cocoanut 
Maize 
Olive 
Peanut 
Sesame-seed 

Nuts 

Almonds 
Beechnuts 
Hickory nuts 
Pecans 
Walnuts 
Ripe olives 
Avocado pears 

Fat Meats 
Beef 
Chine 
Duck 
Goose 
Ham 
Spare-ribs 



GROUP IV 
VEGETABLES 



Non-Starchy 

Artichokes. Jerusalem 

Asparagus 

Beets 

Brussel sprouts 

Cabbage* 

Cauliflower 

Carrots 

Celery 

Chayotes 

Corn, green 

Corn, canned 

Dandelion 

Egg-plant 

Kale 

Kohlrabi 

Leeks* 

Lettuce 

Mushrooms 

Mustard 

Okra 

Onions* 

Parsley 

Peas, green 

Peas, cannea 

Rutabaga 

Salsify (oyster plant) 

Spinach 

String beans 

Summer squash 

Swiss chard 

Chinese cabbage 

Tomatoes* 

Turnips 

Wax beans 

Lima beans 

♦Acid Vegetable. 



Salad 



Artichokes, French 

Asparagus 

Cabbage* 

Carrots, small 

Cauliflower 

Celery 

Chili peppers 

Chicory 

Chives 

Cucumber 

Dandelion 

Endive 

Garlic 

Greens — 

Beet tops 

Turnip tops 

Sour or narrow dock 
Kale 
Lettuce 
Mustard 
Mint 
Nasturtium — stem, 

leaves, flowers 
Olives, ripe 
Onions, young, raw 
Parsley 
Peppers 
Radishes 
Romain 
Spinach 
Sorrel 
Swiss chard 
Turnips, small 
Watercress 



FRUITS 
Sour or Acid 

Apples 

Apricots 

Berries, all kinds 

Cherries 

Currants 

Dates 

Figs, fresh 

Grapes 

Grapefruit 

Leeks (acid vegetable) 

Lemons 

Limes 

Loquats 

Nectarines 

Orange 

Onions (acid vegetable) 

Peaches 

Pears 

Persimmons 

Pineapples 

Plums 

Pomegranate 

Prunes, fresh raw 

Quince 

Tomato (acid vegetable) 

GROUP V 
Sweet Fruits — Dried 

Apples 

Apricots 

Currants 

Dates 

Figs 

Prunes 

Raisins 

Jams 

Jellies 

Marmalade 

Preserves 

Honey 

Rhubarb 

Oranges 

Apples 

Grapes 

Melons 






FATS 

Average percentage of food elements and fuel values in calories 



Name | g * « -S 

E g % § o ™ 

5 g £ o £ h 

Butter lib. Vi 109 

Butter 1 cup 8 8 1736 

Cottolene lib. % .. 100 

Cottolene 1 cup 6% .. 1575 

Crisco 1 cup 6M> .. 1575 

Cream 1 cup 7% 19 791 

Lard ' 1 cup 8 .. 1914 

Olive Oil % .. 100 

Peanut Oil 

Almonds lib. .. 21.0 54.9 

Beechnuts lib. .. 21.9 57.4 

Hickory Nuts lib. .. 15.4 67.4 

Pecans 1 cup 5% 60 990 

Walnuts, English. .5 11 82 

Olives, Ripe .. 1.7 25.9 

Bacon .5 13 87 

Avocado Pears. .. . .. 2.2 17.3 

Compiled from U. S. Bulletins, Free 
Feed a Family," Rose. 



100-Calorie Portion 
Average Helping 



Fuel Value Per 
Pound 



1 tablespoonful 

1 tablespoonful 

1 tablespoonful 
1 tablespoonful 
1 tablespoonful 
1 tablespoonful 



12 nuts 
12 nuts 
8 to 16 nuts 

4 to 5 small slices 



3488 ca: 
1744 ca: 
40S2 ca 
1575 ca 
40S2 ca 
836 ca 
3S28 ca 



3030 ca 
3075 ca: 
1145 ca: 
323S ca 
3200 ca 
1166 ca 
2S36 ca 
854 ca 



es per lb. 
es per cup 
es per lb. 
es per cup 
es per lb. 
es per cup 
es per lb. 



es per lb. 
es per lb. 
es per lb. 
es per cup 
es per lb. 
es per lb. 
es per lb. 
es per lb. 



"Food Products," Sherman. 1914. Macmillan Co. "How To 



The amount of heat given off by a food product during the process of digestion is termed a 
calorie. A calorie is the quantity of heat which will raise the temperature of one gram of water 
— fifteen grains — one degree Centigrade. It is the unit of measure for fuel values of all food. 
When a food is completely digested the same amount of heat is produced in the body as if it were 
burned outside the body: for instance, one tablespoon of butter represents a hundred calorie 
portion — the amount of this particular food required to raise the temperature one degree if it is 
perfectly digested. Thus, the digestive process, depends entirely upon the combinations, the 
preparation and the proportion taken. Digestion goes forward without the least thought on our 
part if the food is taken in its pure natural state, perfectly prepared — by proper cooking and 
thorough mastication — chewing until every particle is in a liquid form. However, all food must 
bei used in moderation .otherwise our best and purest foods aid in poisoning the body by retard- 
ing the digestion of other perfectly good food. Butter in its natural state is easily and entirely 
digested. One and a half to two ounces daily is the greatest of plenty of this pure food. It is 
almost pure carbon — producing heat and energy. Pure fats are neutral foods ,and will combine 
with all food groups. 



-STARCHES 



GROUP III— STARCH 



Combine — 

One starchy food. 

One or more non-starchy vegetables, cooked. 

One or more salad vegetables. 

One or more fats. 









STARCHY FOOD 

Barley 

Buckwheat 

Corn meal 

Corn flour 

Corn starch 

Hominy 

Kaffir corn 

Macaroni 

Oats, rolled 

Oatmeal 

Popcorn 

Potato flour 

Rice flour 

Rye 

Sago 

Tapioca flour 

Whole wheat 

Wheat flour 

Graham flour 

Whole wheat flour 

Breads 

Cakes 

Pastry 

Puddings of grain flours 

Dextrinized foods 

Chestnuts, roasted 

Corn flakes 

Grapenuts 

Toasted corn biscuit 

Peanuts, roasted 

Shredded wheat 

Sweibach 

Triscuits 

Waffles, crisp 

Beans, dried 

Peas, dried 

Lentils, dried 

Peanut butter 

Chestnuts 

Potatoes, Irish 

Potatoes, sweet 

Yams 

Squash 

Bananas 



NON-STARCHY VEGE- 
TABLES 
Artichokes 
Asparagus 
Beets 

Brussel sprouts 
Cabbage* 
Carrots 
Cauliflower 
Celery 
Chayotes 
Corn, green 
Corn, canned 
Corn, on cob 
Dandelion 
Egg plant 
Kale 
Kohlrabi 
Leeks* 
Lettuce 
Mushrooms 
Mustard 
Okra 
Onions* 
Parsley 
Peas, green 
Peas, canned 
Salsify 
Oyster plant 
Spinach 

String beans, small 
Summer squash 
Swiss chard 
Chinese cabbage 
Tomatoes* 
Wax beans 



SALAD VEGETABLES 

Asparagus 

Cabbage 

Carrots, very small 

Cauliflower 

Celery 

Chili pepper 

Chicory 

Chives 

Cucumbers 

Dandelion 

Endive 

Garlic 

Greens — 

Beet tops 

Turnip tops 

Sour or narrow dock 
Horseradish* 
Kale 
Lettuce 
Mustard 
Mint 
Nasturtiums — stems, 

leaves, flowers 
Olives, ripe 
Onions, young, raw 
Parsley 
Peppers 
Radish 
Pomain 
Spinach 
Sorrel 

Swiss chard 
Tomatoes' 
Turnips, small 
Watercress 



FATS 

Animal Fats 
Butter 
Cream 
Margarine 
Oleomargarine 
Drippings 
Lard 
Suet 
Bacon 

Vegetable Fats 
Vegetable oils 
Salad oils 
Cotton seed oil 
Cocoanut oil 
Maize oil 
Olive oil 
Peanut oil 



Nuts 

Almonds 
Beechnuts 
Hickory nuts 
Pecans 
Walnuts 
Ripe olives 
Avocado pears 

Ice cream, plain 
Ice cream and nuts 



•Acid Vegetables. Never use with Starches — Group III — Rich Starchy Foods. 



(? 



STARCHES 

Average percentage of food elements and fuel values in calories 



Carbohydrates and 
Mineral Salts 



Eg o 
o£ o 
OS V 



£8 



100-Calorie Portion 

or 

Average Helping 



Fuel Value 

Per 

Pound 



Barley Flour one cup 

Buckwheat Flour. 

Cornmeal bread 

Popcorn 

Hominy Grits one cup 

Oatmeal muffins 

Oats, Rolled steamed 

Rice steamed 

Rye 

Macaroni cooked 

Wheat Flour loaf 

Graham Flour loaf 

Whole Wheat 

Flour loaf 

Bread, Ginger. . . . 

Cakes, Oatmeal. . cookies 

Pastry apple pie 

Pudding rice 

Corn Flakes heated 

Grapenuts heated 

Peanuts, 

Roasted one cup 

Waffles crisp 

Bread, 

Toasted brown thru' 

Beans, Dried baked 

Peas, Dried stewed 

Peas, Green one cup 

Corn, Green stewed 

Potatoes baked 

Potatoes mashed 

Bananas raw 



2.6 % muffin 
1.8 

1.5 piete2% in., 1 in.. 1 in. 
1.3 / 

.5 %'cups 

1.8 % muffin, 1 egg 

2.15 1 cup 

.4 % cup 
1.5 

1.3 1 cup 

.5 2 slices, 3 in., 3y 2 in., 3% in. 

1.8 3 slices % in., 2 in., 314 in. 

1.0 2 slices, 2% in., 2% in., % in. 

2.9 piece 1 in., 1% in. ,2 in. 
1.8 % cooky, 3 in. diam. 

1.8 sector \y z in., pie 9 in diam. 
.6 Yi cup 

2.6 lYi cup 

3 tablespoonfuls 

2.0 20-24 single nuts 

% waffle, 6 in. diam. 

1.7 % slice 

2.1 V3 cup — 583 calories 

2.9 1 tablespoonful 
1.5 1 cup 

.7 % cup (cob — 2 ears) 

3.1 1 medium 

1.5 Vz cup scant 

.8 1 large 



1603 calories 
1577 calories 
1620 calories 
1826 calories 
160S calories 
1811 calories 
1811 calories 
1591 calories 
1626 calories 
1625 calories 
1625 calories 
1189 calories 

1113 calories 
1198 calories 
1625 calories 
1233 calories 
830 calories 



2490 calories 



1385 calories 
1564 calories 
1612 calories 
1612 calories 
459 calories 
493 calories 
493 calories 
447 calories 



Compiled from U. S. Bulletin, 
"How To Feed a Family," Rose. 



"Food Products," Sherman. 1914. Macmilan Co., New York. $2.25. 
1916. MacMillan Co., New York. $2.10. 



Let us use our favorite cook book and familiar recipes by making use of the substitutes. Quick 
breads have proven most satisfactory to solve the bread question. One-half cornstarch or tapioca flour 
with barley corn or oat flour for cakes has given good results. Rice flour makes fine pastry and waf- 
fles. Mashed potatoes may be used in muffins and cakes. Peanut oil, cottonseed or maize oil give ex- 
cellent results for the shortening and salads. Honey and syrups open an interesting study for the 
sweets, but remember less liquid is then required. 

It must be remembered that measures are not accurate and that more uniform results may be 
secured by weighing. For accuracy in the substitution of the various flours you will find the following 
table of much assistance. — U. S. Food Administraton. 

EQUIVALENT WEIGHTS AND MEASURES 



Wheat Flour 


Substitutes 
















Rice Flour 














Oat Flour 


Buckwheat 










Ground 




and 


and 










Rolled 


Corn 


Fine 


Coarse 


Unit 


Bread 


Pastry 


Barley 


Oat 


Flour 


Cornmeal 


Cornmeal 




4 Oz. 


3V 2 Oz. 


2% Oz. 


3% Oz. 


4 0z. 


4% Oz. 


4% Oz. 


1 Cup 


113 Gr. 


100 Gr. 


76 Gr. 


98 Gr. 


109 Gr. 


125 Gr. 


133 Gr. 


Ozs. 


Cup 


Cup 


Cup 


Cup 


Cup 


Cup 


Cup 


1 


y* 


%(+) 


% 


y 4 (+) 


V4, 


%<-) 


H(-) 


2 


% 


%(+) 


% 


%(+) 


y 2 


V4(-) 


%(+) 


3 


% 


%(-) 


1% 


%(-) 


% 


%<-) 


% 


3% 


% 


1 


iy> 


i 


% 


%(-) 


% 


4 


i 


1% 


i% 


i% 


i 


1 (-) 


%( + ) 


5 


IVi 


1%( + ) 


i% 


i%(+) 


1H. 


1% 


1H(-) 


6 


i% 


1%( + ) 


2y 4 


i%(+) 


1% 


1%( + ) 


1% 


8 


2 


2y 4 


3 


2% 


2 


1% 


1%(+) 


10 




2% 


3% 


2% 


2% 


2^4( + ) 


2%(-) 



( + ) Indicates generous measure. ( — ) Indicates a scant 



VEGETABLES 



VEGETABLES 



Plants — Grains, Vegetables and Fruits — hold the center place in all food combinations. They combine 
with all the food groups. The plants are Nature's great solvent factors — the harmonizing medium in the 
perfect digestion and arssimilation of all our foods. This group, in the form of seeds, fruits, flowers, 
leaves, stems, bulbs, roots or tubers, should play a large part in our daily meal planning. All food groups 
and perfect combinations are shown on center sheet. 



NON-STARCHY 
VEGETABLES 

Artichokes, Jerusalem 

Asparagus (B-3.6) 

Beets (B-23.6) 

Brussel sprouts 

Cabbage* (B-18) 

Carrots (B-24) 

Cauliflower (B-17.4) 

Celery (B-42.2) 

Chayotes 

Corn, green (A-1.8) 

Corn, canned 

Corn, on cob 

Dandelion 

Lgg plant 

Kale 

Kohlrabi 

Leeks* 

Lettuce (B-3S.6) 

Mushrooms (B-8.9) 

Mustard 

Onions* (B-3.1) 
Parsley 

Parsnips (B-18.2) 
Peas, green (B-1.2) 
Peas, canned 
Salsify (oyster plant) 
Spinach (B-113) 
String beans, 

small (B-13) 
Summer squash 
Swiss chard (B-41.1) 
Chinese cabbage 
Tomatoes* 
Turnips (B-7) 
Wax beans (B-11.5) 
Lima beans (B-12) 



RAW SALAD 
VEGETABLES 

Artichokes, French 
Asparagus (B-3.6) 
Cabbage* (B-18) 
Carrots, very 

small (B-24) 
Cauliflower (B-17.4) 
Celery (B-42.2) 
Chili pepper 
Chicory 
Chives 

Cucumbers (B-45.5) 
Dandelion 
Endive 
Garlic 
Greens — ■ 

Beet tops 

Turnip tops 

Sour or narrow dock 
Horseradish* 
Kale 

Lettuce (B-38.6) 
Mustard 
Mint 
Nasturtiums — stems, 

learves, flowers 
Olives, ripe (B-18-8) 
Onions, young, 

raw (B-3.1) 
Parsley 
Peppers 
Radish (B-9.8) 
Romain 

Spinach (B-113) 
Sorrel 

Swiss chard (B-41.1) 
Tomatoes* (B-24. 5) 
Turnips, small (B-7) 
Watercress 



FATS 

Animal Fats 
Butter 
Cream (B-.3) 
Margarine 
Oleomargarine 
Animal fats 
Drippings 
Lard 
Suet 
Bacon (A-O.S) 

Vegetable Oils 
Salad oils 
Cottonseed oil 
Cocoanut oil 
Maize oil 
Olive oil 
Peanut oil 



Nuts 

Almonds (B-1.8) 

Beechnuts 

Hickory nuts 

Pecans 

Walnuts 

Ripe olives (B-18.! 

Avocado pears 



STARCH 

Barley (A-2.9) 

Buckwheat (A-2) 

Cornmeal (A-1.5) 

Corn flour 

Corn starch 

Hominy 

Kaffir corn 

Macaroni 

Oats, rolled (A-3) 

Oatmeal (A-3) 

Popcorn 

Potato flour 

Rice flour (A-2.7) 

Rice (A-2.7) 

Rye 

Sago 

Tapioca flour 

Whole wheat (A-3) 

Wheat flour (A2.7) 

Graham flour 

Whole wheat flour (A-3.3) 

Breads 

Cakes (A-2) 

Pastry 

Puddings of grain flours 

Dextrinized foods 
Chestnuts, roasted 
Corn flakes 
Grapenuts 
Toasted corn biscuit 
Peanuts, roasted (A-7) 
Shredded wheat (A-3.3) 
Zweiba-ch 
Triscuits 
.Waffles, crisp 
Beans, dried (B-5) 
Peas, dried (B-1.5) 
Lentils, dried (A-1.5) 
Peanuts, butter 
Chestnuts (B3.2) 
Potatoes, Irish (B-8.6) 
Potatoes, sweet (B-5. 4) 
Yams 

Pumpkin (B-5.7) 
Squash B(6.1) 
Bananas (B-5. 6) 



•Acid Vegetables. Never use with Starches — Group III — Rich Starchy Foods. 
A represents so many points for acid condition of the blood. 
B represents points in favor of pure, rich, normal blood. 



VEGETABLES 

Average percentage of food elements and fuel values in calories. 



100-Calorie Portion 
Average Helping 



Fuel Value 
Per Pound 



us o 



£8 



Asparagus stewed 

Beets, Small stewed 

Cabbage shredded 

Carrots, Small. . . . stewed 

Cauliflower stewed 

Corn, Green on cob 

Eggplant baked 

Kohlrabi 

Peas, Green stewed 

Spinach boiled 

Squash as 

purchased 

String Beans stewed 

Swiss Chard stewed 

Onion cooked 

Beet Tops 

Celery raw 

Cucumbers raw 

Dandelion stewed 

Lettuce raw 

Olives ripe 

Peppers dried 

Radishes raw 

Turnip Tops stewed 



11.2 


20 


10.1 


10 


11.5 


23 


9.0 


12 




1.2 



20 tips 8 in. long 

4 beets 2 in. diam. 

5 cups 

4-5 carrots 3-5 in. long 

1 small head 

2 ears 6 in. long 



% cup scant 
2^4 cups 



.9 IVi cups, in in. piece 



4 cups, Yi in. pieces 

2y 2 cucumbers 7 in. long 



2 large heads 

3 doz. red-button 



213 calories 
180 calories 
143 calories 
205 calories 
138 calories 
459 calories 
127 calories 
140 calories 
525 calories 
252 calories 

209 calories 
94 calories 
173 calories 

237 calories 
84 calories 
79 calories 
277 calories 
87 calories 
1166 calories 
1771 calories 
133 calories 
140 calories 



Compiled from U. S. Bulletins, Sherman, Rose. 

There are too many good things missed by being a faddist. The vegetarian loses the richness 
of the meat foods ; the fruitarian all the good values of both meat and starchy foods ; the yeastfree 
eater the richest whole grain foods; the "raw-fodder" man loses the life-giving minerals in 
our beautiful salads; while the "faster" consumes daily much of the stored-up values in his own 
body. Know the Pood Groups I, II, III, IV, V and VI, and choose with moderation for your own 
particular needs — age, occupation, and climatic conditions must be taken into account. Thorough 
mastication — chewing all food until all particles have become liquid in form, thus receiving the 
full benefit of all the delicate juices and flavors, and regularity in the taking of our food together 
serve better than any novel theory or revolutionary change. 

Doctor J. H. Tilden of Denver tells us to — 



"Eat only when hungry." 
"Thoroughly masticate all food." 
"Be moderate in your eating." 
"During acute illness, fast." 

Read J. H. Tilden's "Food," 2d ed., 1914, Denver, Colorado, $2.50. 



(Continued from Opposite Page) 

of the chemical changes brought about in our body: Iron in the blood unites with the oxygen in the 
lungs, where it burns up the waste substances so dangerous to life, thus the oxydizing processes in the 
tissues produce carbonic gas. This gas is then taken up by the sodium and discharged through the lungs 
as carbon dioxide. Sodium besides helping the oxygen must in turn be helped with the iron. Calcium, 
assisted by phosphorus, magnesium, silica and florine, builds the bones, teeth and white of the eye. 
Defective teeth show insufficient calcium phosphate and calcium carbonate — refined grain foods are 
wanting in these essential mineral salts. McCann tells us whole grain foods in place of "milled" wheat. 
natural rice instead of "polished" rice, whole barley meal — no "pearled" barley — and pure oats without 
the "prepared," steamed, rolled process added is best. The present-day refining processes remove about 
three-fourths of the mineral salts from our daily bread. He further states when the phosphorus is thus 
removed from our foods an increased lime deposit is given in the lungs, leaving an "alkaline field," in 
which germs thrive. Remember, impoverished tissues are the feeding ground of all bacterial life. Sani- 
tation, sanitary food factories, health boards are blessings of the present day; but the dreaded scourges 
— tuberculosis, typhoid fever, appendicitis, adenoids and all other ills — are caught at the table when re- 
fined foods and miscellaneous mixing are the rule. 

Silica influences the nervous system. Sulphur and silica aid in the growth and health of the hair. 
Animals must have foods containing these organic salts or they lose their covering and die. Foods from 
which the natural sulphur and silica are taken leave free sulphuric acid in the intestine, which abstracts 
basic elements from the intestines and tissues, impairing and destroying them. 

Potassium, sodium, magnesium, iron, phosphorus, sulphur, silica and chlorine are essential for build- 
ing new life, hence the expectant mother should have the whole grain foods thoroughly cooked — three 
or more hours in the Fireless Cooker best — a little butter fat, non-starchy vegetables cooked and green 
salad vegetables, alternating with milk and fruit, and fruit alone as lunch or evening meal. 

The above items have been gathered through years of study from the best authorities. 



;: genial day: 
> in thy ray." 



>OD COMBINATIONS INDICATED 



One Starchy Food. 

One or more Non-Starchy Vegetables. 
One or more Raw Salad Vegetables. 
One or more Fats. 



he tastes, habits and customs of TOUR group. 







RAW SALAD VEGETABLES 


FATS 


STARCH 




Animal Fats 


Barley (A-2.9) 


\rtichoke (French) 


Butter 


Buckwheat (A-2) 


\sparagus (B-3.6) 


Cream (B-3) 


Cornmeal (A-1.5) 


Cabbage* (B-18) 


Oleomargarine 


Corn flour 


Carrots, very small (B-24) 


Margarine 


Cornstarch 


Cauliflower (B-17.4) 


Drippings 


Hominy 


Celery (B-42.2) 


Lard 


Kaffir corn 


Chili pepper 


Suet 


Macaroni 


Chicory 


Bacon (A-0.8) 


Oats, rolled (A-3) 


Chives 


Vegetable Oils 


Oatmeal (A-3) 


Cucumbers ( B-45.5) 


Salad oils 


Popcorn 


Dandelion 


Cottonseed oil 


Potato flour 


Endive 


Cocoanut oil 


Rice flour (A-2.7) 


jarlic 


Maize oil 


Rye 


ireens — 


Olive oil 


Sago 


Beet tops 


Peanut oil 


Tapioca flour 


Turnip tops 




Whole wheat (A-3) 


Sour or narrow dock 


Nuts 


Wheat flour (A-2.7) 


iorseradish* 




Graham flour 


Cale 


Almonds (B-1.8) 


Whole wheat flour 


^ettuce (B-38.6) 


Beechnuts 




dustard 


Hickory nuts 


Breads 


>Iint 


Pecans 


Cakes (A-2) 


Nasturtiums — stems, leaves. 


Walnuts 


Pastry 


flowers 


Ripe olives (B-18.8) 


Puddings of grain flours 


)lives, ripe (B-18.8) 
)nions, young, raw (B-3.1) 
> arsley 


Avocado pear 
Ice cream, plain 


Dextrinized foods 
Chestnuts, roasted 


'eppers 


Ice cream and nuts 


Corn flakes 


tadish (B-9.8) 

^.omain 

pinach (B-113) 

orrel 

wiss chard (B-41.1) 




Grapenuts 
Toasted corn biscuit 
Peanuts, roasted (A-7) 
Shredded wheat (A-3.3) 




Zweibach 
Triscuits 
Waffles, crisp 
Beans, dried (B-5) 
Peas, dried (B-1.5) 


'omatoes* (B-24. 5) 
'urnips, small (B-7) 
Vatercress 








Lentils (A-1.5) 






Peanuts, butter 






Chestnuts 






Potatoes, Irish (B-8.6) 






Potatoes, sweet (B-5. 4) 






Yams 






Pumpkin (B-5. 7) 


ith Starches — Group III — 




Squash (B-6.1) 
Bananas (B-5.6) 


lition of the blood. 






normal blood. 






!-13). 






•akfast or lunch. 




Copyrighted, 1918. 






VEGETABLES 

Average percentage Mineral Salts in one-pound portions. 





5 


js 


C 






a 




So 




oo 












ClM 


coZ 


DhPh 


oo 






Seeds — 

Barley 025 

Buckwheat 02 

Cornmeal 015 

Corn, Green 008 

Oats 13 

Rice 012 

Rye 07 

Whole Wheat 061 

Patent Flour 

Beans — 

Dried 22 

String 075 

Peas — 

Dried 14 

Green 04 

Lentils 12 

Fruits — 

Cucumber 022 

Eggplant 

Melons — 

Musk 024 

Water 02 

Pumpkin 03 

Squash 02 

Tomatoes 02 

Olives, Ripe 17 

Flowers — 

Artichoke, French 

Cauliflower 17 

Leaves — 

Dandelion 

Endive 14 

Lettuce , 05 

Mustard 6S9 

Parsley 

Romain 

Spinach 09 

Watercress 26 

Brussels Sprouts 

Cabbage 068 

Stems- 
Asparagus 04 

Celery 10 

Rhubarb 06 

Bulbs- 
Garlic 

Leeks 08 

Onions 06 

Roots — 

Beets 03 

Carrots 077 

Horseradish 13 

Parsnips 09 

Radish 05 

Turnips 089 

Tubers — 

Potatoes — 

Irish 1110 

Sweet 025 

Peanuts 10 



13 


.17 


.03 


.3 




.116 


.0011 


055 


.137 


.05 


.22 


.014 


.044 


.0008 


212 


.458 


.109 


.872 


.035 


.215 


.0036 


045 


.084 


.028 


.203 


.05 


.105 


.0009 


22 


.60 


.04 


.81 


.02 


.17 


.004 


213 


.519 


.068 


.902 


.08 


.17 


.0053 


25 


1.40 


.26 


1.14 


.03 


.22 


.0070 


043 


.28 


.03 


.12 




.04 


.0016 


24 


1.06 


.16 


.91 


.04 


.23 


.0056 


07 


.30 


.04 


.26 


.01 


.06 


.0016 


05 


1.75 


.25 


.66 


.08 




.imixi; 



033 


45 


034 


35 


065 


56 


07 


in 


02 


17 


028 


40 



014 


.0003 


007 




02 




026 


.0008 


02 


.0004 


025 


.0029 



015 
022 
IS 


.0006 
.0008 


05 
07 


.0006 
.0005 


03 
243 


.0013 
.0005 
.0020 



Compiled from U. S. Bulletins by W. O. At\ 
Sherman. 



iter. Chemistry of Food and Nutrition by Henry C. 



T FRUITS— SUGARS 



GROUP V— SWEET FRUITS— DRIED OR VERY RIPE FRESH FRUITS 

With one of the Sweet Fruits combine — 

One or more non-starchy vegeables, cooked. 
One or more raw salad vegetables 
One meat food. 



SUGAR FRUITS 
True Sugars 

Apples 

Apricots 

Currants 

Dates 

Figs 

Prunes 

Raisins 

Jams 

Jellies 

Marmalade 

Preserves 

Preserved citron 

Preserved ginger 

Rhubarb, stewed 

Oranges, ripe, rarw 

Apples, ripe, raw 

Grapes, ripe, raw 

Honey 

Melons 

Casaba 

Christmas melon 

Cantaloupe 

Honey Dew 

Muskmelon 

Watermelon 



Non-Starchy 

Artichokes (Jerusalem) 

Asparagus 

Beets 

Brussels sprouts 

Cabbage 

Cauliflower 

Carrots 

Celery 

Chayotes 

Corn, green 

Corn, canned 

Dandelion 

Eggplant 

Kale 

Kohlrabi 

Leeks 

Lettuce 

Mushrooms 

Mustard 

Okra 

Onions 

Parsley 

Peas, green 

Peas, canned 

Rutabaga 

Salsify (oyster plant) 

Spinach 

String beans 

Summer squash 

Swiss chard 

Chinese cabbage 

Tomato 

Turnips 

Wax beans 

Lima beans 



GROUP IV 
VEGETABLES 



Salad 



Artichokes (French) 

Asparagus 

Cabbage 

Carrots, small 

Cauliflower 

Celery 

Chili pepper 

Chicory 

Chives 

Cucumber 

Dandelion 

Endive 

Garlic 

Greens — 

Beet tops 

Turnip tops 

Sour or narrow dock 
Kale 
Lettuce 
Mustard 
Mint 
Nasturtiums — leaves, 

flowers, stems 
Ripe olives 
Onions, young, raTV 
Parsley 
Peppers 
Radishes 
Romain 
Spinach 
Sorrel 

Swiss chard 
Turnips, small 
Watercress 



MEAT FOODS 
Proteids 

Chicken 

Duck 

Goose 

Pigeon 

Turkey 

Rabbit 

Venison 

Wild fowl 

Beef, fresh, dried 

canned 
Brains 
Heart 
Lamb 
Liver 
Mutton 
Oxtail 
Pork 
Sausage 
Sweetbread 
Tongue 
Veal 

Wienerwurst 
Fish, all kinds 
Bass 
Cod 

Halibut 
Salmon 
Caviar 
Clams 
Crab 
Frog legs 
.Lobster 
Oyster 
Shrimp 
Turtle 
Eggs 
Gelatine 
Junket 

Dairy Products 
Buttermilk 
Clabber milk 
Skimmed milk 
Whole milk 
Malted milk 
Cheese, all kinds 
American cheese 
Cottage cheese 

Nuts 

Almonds 

Brazil nuts 

Butternuts 

Beechnuts 

Cocoanut 

Filbert 

Hickory nut 

Pecans 

PIgnolia 

Pinenuts 

Sabine 

Walnuts, black, English 



SWEET FRUITS— SUGARS 

Average percentage of food elements and fuel values in calories. 






Name c 3 .5 

o£> o 

uS o 

Apple baked 

Apricots sauce 

Currants stewed 

Dates stewed 

Pigs stewed 

Prunes stewed 

Raisins stewed 

Rhubarb stewed 

Oranges, Sweet. . . raw 

Apples, Ripe raw 

Grapes, Sweet. . . . raw 

Honey 

Molasses 

Syrup, Maple pure 

Syrup, Corn 

Sugar, Brown 

Sugar, 

Granulated 

Chocolate 1 cup 

Chocolate, Milk. . . sweetened 

Cocoa 1 cup 

Compiled from tables in U. 



Ca 


rboh> 


dratesand 






Mineral Salts 








i 




Average Helping 


Fuel Value 






a 


100-Calorie Portion 


Per Pound 


a 




•§ t - 




Dried 


&, 


mm 


•i a 






3 


96 


.7 


% large apple 


1318 calories 


'/, 


94 


2.4 


Vt cup 


1260 calories 




89 


.7 


1% cups, fresh 


1459 calories 


7 


91 


1.3 


3-4 dates, unstoned 


1575 calories 


1 


94 


1.2 


lVz large figs 


1437 calories 




98 


2.3 


2 prunes, 2 teaspoonfuls juice 


1368 calories 


9 


88 


3.4 


Vi cup 


1562 calories 




89.3 


.7 


large bowl 


105 calories 


7 


91 


.5 


1 large orange 


233 calories 


5 


14.2 


3 


1 large apple 


2S5 calories 


15 


80 


.5 


1 large bunch 


437 calories 




99 


.2 


1 tablespoonful 


1480 calories 




97 


3.2 


1% tablespoonfuls 


1300 calories 




97 


3.2 


IV2 tablespoonfuls 


1295 calories 




100 




1% tablespoonfuls 






100 




2 tablespoonfuls 


1723 calories 




100 




2 tablespoonfuls 


1814 calories 


63 


76 


7.2 


V2 cup scant 


2772 calories 


58 


35 




piece 2Yi in., 1 in., % in. 


1865 calories 


63 


76 


7.2 


3-5 cups 


2256 calories 



S. Bulletins, Sherman and Rose. 



If we read our tables showing the percentages of food elements in the edible portions of 
grain, vegetables and fruits in the simple language of Prof. McAlpine their meaning will be of 
greater value; for instance, he describes an apple in the following manner: Suppose an apple 
be the size of a large breakfast cup and into this cup you put nearly half a pint of water and 
stir into it half teaspoonful of concentrated food like that contained in an egg: of fatty stuff like 
butter — a little less than half a teaspoonful; of both cane and grape sugar, two tablespoonfuls; of 
mineral matter, as much as will lie on a sixpence; of acids, a little more than a teaspoonful; of 
skin and core, a little more than two-thirds of a teaspoonful. By this analysis you will see that 
an apple is not a luxury, but a food product of great value. 



In all food-forms water plays a most important part. The average amount varies from ten to 
ninety per cent; for instance, the water content in butter is very low while in watermelon it is 
very high. This water in the fruits, vegetables and milk is the purest and contains the most 
valuable mineral elements in solution. Prom this source alone the corpuscles of the blood must 
get their nourishment. Upon these blood cells all life's activities depend. Let us remember 
the "PROTECTIVE FOODS" are milk, butterfat, egg-yolk fat, vegetable fat, green leafy vege- 
tables — raw or cooked, whole seed foods, whole cereal foods, beans, peas, lentils dried or fresh, 
and fresh ripe fruits. Use one or more of these at every meal. They contain vital properties 
of food for the old, middle aged, and young alike. 



fS AND ACID VEGETABLES 



GROUP IV— SOUR OR ACID FRUITS AND ACID VEGETABLES 

W T ith one of the Acid Fruits combine one or more Non-Starchy Vegetables, cooked, one or more 
Raw Salad Vagetables, one Meat Food or one of the Fats (see combination for Group II). 



GROUP VI 




GROUP IV 


GROUP 1 


ACID FRUITS 




VEGETABLES 


PROTEINS 


Sour Fruits 


Non-Starchy 




Salad 


Meat Foods 


Apples 


Artichokes (Jerusa 


em) 


Artichokes (French) 


Chicken 


Apricots 


Asparagus 




Asparagus 


Duck 


Avocado ? 


Beets 




Cabbage 


Goose 


Berries, all kinds 


Brussels sprouts 




Carrots, small 


Pigeon 


Cherries 


Cabbage 




Cauliflower 


Turkey 


Currants 


Cauliflower 




Celery 


Rabbit 


Dates 


Carrots 




Chili pepper 


Venison 


Figs, fresh 


Celery 




Chicory 


Wild fowl 


Grapes 


Chayotes 




Chives 


Beef, fresh, dried 


Grapefruit 


Corn, green 




Cucumber 


canned 


Guarva 


Corn, canned 




Dandelion 


Brains 


Lemons 


Dandelion 




Endive 


Heart 


Limes 


Eggplant 




Garlic 


Lamb 


Loquats 


Kale 




Greens — 


Liver 


Nectarine 


Kohlrabi 




Beet tops 


Mutton 


Orange 


Leeks 




Turnip tops 


Oxtail 


Peach 


Lettuce 




Sour or narrow dock 


Pork 


Pear 


Mushrooms 




Kale 


Sausage 


Persimmon 


Mustard 




Lettuce 


Sweetbread 


Pineapple 


Okra 




Mustard 


Tongue 


Plums 


Onions 




Mint 


Veal 


Pomegranate 


Parsley 




Nasturtium (leaves, 


Wienerwurst 


Prunes, fresh, raw 


Peas, green 




stems, flowers) 


Fish, all kinds 


Quince 


Peas, canned 




Ripe olives 


Bass 




Rutabaga 




Onions, young, raw 


Cod 


ACID VEGETABLES 


Salsify (oyster plant) 


Parsley 


Halibut 




Spinach 




Peppers 


Salmon 


Leeks 


String beans 




Radishes 


Caviar 


Onions 


Summer squash 




Romaine 


Clams 


Tomatoes 


Swiss chard 




Spinach 


Crab 




Chinese cabbage 




Sorrel 


Frog legs 




Tomato 




Swiss chard 


Lobster 




Turnips 




Turnips, small 


Oyster 




Wax beans 




, Watercress 


Shrimp 




Lima beans 




■> 


Turtle 
. Eggs 
Gelatine 
Junket 

Dairy Products 

Buttermilk 
Clabbermilk 
Skimmed milk 
Whole milk 
Malted milk 
Cheese, all kinds 
American cream cheese 
Cottage cheese 

Nuts 
Almonds 
Brazil nuts 
Butternuts 
Beechnuts 
Cocoanut 
Filbert 
Hickorynut 
Pecans 
Pignolia 
Pinenuts 
Sabine 
Walnuts, black, English 



( 



ACID FRUITS AND ACID VEGETABLES 

Average percentage of food elements and fuel values in calories 



£3 
£$ 



Carbohydrates and 
Mineral Salts 

■ m . 100-Carolies Portion 

" S — Average Helping 



CO CO 



■aj p. 



Fuel Value 
Per Pound 



Apples fresh 

Apricots fresh 

Cherries stoned 

Currants fresh 

Grapes fresh 

Lemons fresh 

Oranges fresh 

Peach fresh 

Pear fresh 

Pineapple fresh 

Plums fresh 

Raspberries fresh 

Strawberries fresh 

Leeks fresh 

Onions cooked 

Tomatoes raw 



2.0 1 large apple 
.5 

.6 1 cup 

.7 1% cups 

.5 1 large bunch 

.5 3 large lemons 

.5 1 large orange 

.4 3 medium sized 

.4 2 medium sized 

.3 2 slices 1 in. thick 

.5 3 to 4 large ones 

.6 1% cups 

.6 l^cups 



285 calories 
263 calories 
354 calories 
259 calories 
437 calories 
201 calories 
233 calories 
188 calories 
288 calories 
196 calories 
383 calories 
247 calories 
177 calories 
147 calories 
220 calories 
104 calories 



Compiled from tables in U. S. Bulletins, Sherman, and Rose. 



The average housewife is so apt to be at sea in regard to the difference In "acid foods," or foods 
that contain acid, and the "acid forming foods," or the ones that produce acid in the blood. As a 
matter of fact the acid foods as most fruits — grapes, oranges, peaches, apples, etc. — produce the basic 
substance in the blood where the starches and the meat foods produce the acid substances in the blood, 
even though they do not contain any acid in their chemical combination. — K. B. 

Dr. Alfred Wallace of England knew the Joys of the simple life. "He was a very unpretentious 
man. He worked in his garden, took long walks, wrote two hours every day without fail, read, studied, 
and was interested in everything that relates to Nature, animate or inanimate." His diet was the 
simplest. The last ten years of his life oranges were his chief food. In his ninety-fourth year he 
simply went to sleep. His great work links his name with such men as Charles Darwin, Thomas 
Huxley, John Tyndall and Herbert Spencer. Dr. Wallace's life was proof of his theory, "That the gen- 
eral law of all living creatures is that the life should cover five times the length of time it takes to 
reach maturity. If man reaches his full maturity at twenty, what is now considered old age should be 
his prime, and decline should occur after the hundredth year had been reached. Hundreds of years 
before, Socrates advanced the same theory, saying: "I would set the young people to work, and I 
would send the old people to college. Activity is the province of the young, and poetry and philosophy 
should be the solace of the old." 



"Lives of great men all remind us 
We can make our lives sublime." 

— Longfellow. 



"Can you wake as wake the birds? 

In their joy and singing share? 
Stretch your limbs as do the herds, 

And drink as deep the morning air? 
Quick as larks on upward wing. 

Can you shun the demon's wiles, 
Promptly as the robins sing, 

Can you change all frowns to smiles? 
Can you spurn fear's coward whine, 
Meet each day with joyous song? 
Then will angels guard your shrine, 
Joys be deep and life be long." 
With the first breath of consciousness, accept the new dav with a thnno-ht n t i„,. 
^etThed^s^^^^ 

less favored brother with higher aspirations. The hou7 of awakening is su D r m" S WnS"!? 
n e rIt=Tfooro^he™^ 
easy to stretch, easy to remember something joyous. easy to smile and efsy'to to h Wn!i 

ttuTy ■3K55& m «S^Z? m #SS2? ^!^%y^$^f£^^^ 

t^ct e to P TeTer^^ 

t r a e krn 10 m S a J ° r be r c e ^e S p?o U greL e iv e e ( ! Ual ^ " ^^ ™ ^ Mf ™ '°™ m » tS - ^exer^e 
First—By gradually increasing the vigor of the movement. 
Thlrn c exe , r .cise may be performed slowly and more vigorously 

Foirftr I r ^ eall ?f-, the e * ercise a greater number of times. 5 

Fourth— By the addition of a greater number and variety of exercises. 

..I— PRIMARY EXPANSION AND EXTENSION* 

expa°nd th? S' body 6 tlkeTS^ Vath" 3 pYace^the^a^^t Chuckling deeply, actively 

One, expansion of the chest. 

Two. deep breathing. 

Three, laughter. ' 

Four, stretch. 

Five, gradual relaxation. 

gj&WStffcS °bro r u e !ht i I n n to th a i c S tifn? r an r d eS ne P w er i i ,°f d e l^l^Z^eiT s^J^e g 
w^ail^a^^^ 

, r . . . , , M— FREEDOM OF THE VITAL ORGANS 

flat on the aMomeT Seethe god^eVendW 1 , C °' d be ,-„ x e on the noor, .place both hands 
late in a circular noSn ' i ,'' ™d expanded breathing full and free. Manipu- 

and respiratory muscles shoutd aid in!ll th.™ forw ard, all the vital-organs. The diaphragm 
the body alternately, firs 'left arm and | E ,T, movements. Exercise as before each side of 
as in exercise one. Then stVetch the riLln £frfl ?„ e ^ h '' f ! ln tlps of flngers and toes ' counting 
exercises should be accompanied with ?\*L f , ° }* e S ame manner 't ten times at least. All 
before retiring, the Trelliaton^ 3houM^ P inAJ^L^^ 1 " 10 breathing. (In the exercises 
extended, take a full breath and wto To vnf.r fl, d l ' uletln «-) , Now , with both arms and feet 
the more essentia, are some simpfe P exercises Then should b f„iw TW harder J." 8 day's work, 
arm-pits, all parts of the ho.lv whs,-!, . .^h. should follow a quick wash— face, hands, 

splash for the entirebody-the spon'e or shower hl% S V^ °?' S °v?- ° f the feet ' and a cold 
rub with a coarse towel Slan ftuS B „^v ™T b . ath Pi" 3 >f. conditions permit— and a brisk 
leaving the skin in a healthv Slow V? ?L a 5 d entlr . e bod , y w,th quick alternate movements, 
superiority one win no lose ■ throusho, i thl i° PS , ot » er * ume ™ the water give a sense of 
for skin and tissues Use only what will fe'? d , ay) , C °K C ° a " ut butter or olive oil best food 
take much time. One should take trll «LV? tl,ely absorb e a , by the skin. All this need not 
Think, feel and will each movement P exerclses and be dressed within a half hour. 

entir T e h ouUook U on f Hfr'^he'orain^VoSd SSSSSST •'^ m ° rnin& , and eVening chan ^ the 
become a greetin- filed wfthii^n^ii?- Mornmg ' of ten as secular as a snore" will soon 
fulness will that 'to tomaT c greetin/of tne"^^^ ","'.'^, 3 ."U' 6 , acts of ki " d "ess and help- 
physical energies our n 1-Vvi Filing \,,f i£ V breakfast table" find expression. Our vital and 
new life; and ali that is caM.to toward ihT' f S ° ,e ° f gratitude for all past gifts have received 
the "time-mellowed greeting " nl, i™ ■ he f ., uture com - es ™shing forth with a new ring in 
is a new beginning Now we ca^IET.nl Personality has. been set free. Each new day 
thing in the direction of m.r iS, ?,il • J y th ^ best arouna us : thlnl< and realize some- 

the arts a^d our fehoS men ex D L hVo, t" inT J ' da> i W °'' k , and P J ay: see beauty in Nature ' 
serve bv a kind look 7o^' Xi IfL best In us. and awaken others to find the same joy: 
of humanity *• ' d and deed: and share in the great movements for the betterment 

$1.50 AdaPtted fr ° m " Smile and Add Tears t0 Tou r Life." S. S. Curry, Boston, Mass., 1.915. 

City"iVr aPt n d 50 rom " What Me " LiVe B> '-" Ricba fd C. Cabot, Houghton, Miffln Co., New York 



LIBRARY OF CONGRESS 



1 
014 357 312 6* 



Food conservation means freedom. It means united and powerful nations; peoples frugal, 
healthy, and efficient; and freedom throughout all the world. To meet the requirements of 
true democracy there must be an individual initiative; an organized volunteer movement, and 
a motive of service in the heart of every human being. Every man, every woman, every child, 
has as share in the ultimate victory. What efforts are you making to carry true democracy 
throughout the earth? Voluntary service has been the watchword of the entire movement of 
Food Conservation. Under the most efficient leadership, the women of America were the 
first force to be mobilized. When Herbert Hoover made his appeal to the reputed "dollar- 
adoring American" he knew conditions — world-wide conditions; he knew the spirit of his fellow 
countrymen and he had faith to believe the heart of the nation was large enough to answer 
this world-wide need. From our leader's deep conviction and untiring devotion to his work; 
to the weakest effort on the part of the least of these — our millions — there has been a stimu- 
lation to seek the things of true value. We have received the command — "Go back to simple 
life. Be contented with simple food, simple pleasures, simple clothes. Pray hard, work hard, 
play hard. Work, eat, recreate and sleep. Do it all courageously. We have a victory to win." 
Simplicity is a mark of greatness. Nature's laws are simple, yet most wonderful in magnitude 
and power. All men are created alike. Each individual is provided with a like digestive 
system — openings, cavities, tubes — and each of these parts supplied with a powerful digestive 
solvent for a- definite purpose, under fixed conditions. Each human body contains sixteen 
essential elements. The fertile soil contains these same elements. The seeds, under the 
influence of sunlight and moisture, in a most mysterious way, extract from the soil inorganic 
oxygen, carbon, hydrogen, nitrogen, calcium, phosphorus, sulphur, sodium, chlorine, fluorine, 
potassium, iron, magnesium, silicon, manganese and iodine. Then by a method past finding 
out Nature supplies these elements now organic in form, and lavishly bestows upon her 
children in perfectly-balanced, hermetically-sealed packages — the grains, vegetables and fruits. 
These together with the dairy and poultry products contain all the foodstuffs necessary for the 
upkeep of life's vital energies. The plants — man's great storehouse — are Nature's food indus- 
tries, apothecary shops and distilleries. Our country is favored with climatic conditions 
suitable for growing plants of almost every variety. WHOSOEVER WILL may know the 
wonders of food and its production; may solve the problem of its distribution; may become 
acquainted with food classes, their groups and the use each plays in the body's economy; and 
may find in FOOD CONSERVATION the only freedom of spirit, of body and of service. The mind 
and will of each individual homemaker is left to play an important part in the selecting and 
combining, preparing and proportioning of the food for her own particular group. Upon this 
the final success of life is determined. 

If "An Adequate Diet" be the standard, wealth and poverty are equal on the issue of Food 
Conservation. On the Atlantic seaboard dwells a family — father, mother, three sons and two 
daughters. The home is palatial in every appointment. It is surrounded by gardens, orchards, 
fertile fields — hundreds of acres — the entire estate a veritable park. Could we visit that home 
today, the fare would be the simplest. 

Breakfast — One pint of milk and fruit in season from dairy and garden. Or, whole 

oatmeal muffins, honey and a simple lettuce salad; drink, hot water. 
Luncheon — Vegetable salad, diced carrots and peas on letture, fruit from garden; or, 

fruit and buttermilk from garden and dairy; drink, cold water. 
Dinner — Clear soup from vegetables, fowl from their own yards, baked or broiled; 
vegetables, carrots and asparagus, salad, lettuce, cucumbers and tomatoes, all 
from garden; fruit in season; drink, hot water. Or, baked potatoes, corn on cob, 
beets and spinach, simple lettuce salad, olive or peanut oil; ice cream from home 
dairy; drink, hot water. 
The service, perfect to the smallest detail, one of the daughters assisting the mother, yet 
there be several servants about the house. The wealth of life's simple values emphasized 
throughout. 

On the Pacific Coast dwells a family — father, mother, three sons and two daughters. The 
home, the simplest cottage with only necessary furnishings, is surrounded by a well-kept 
yard and garden with Nature's choicest vegetables and fruits the year round. Let us visit 
this home: 

Breakfast — An orange and one pint of milk apiece; or, whole cornmeal muffins, honey 

from their own hive, and simple salad from garden; drink, hot water. 
Dinner — Baked fish, or rabbit from the yard, baked or broiled; spinach and baked 
eggplant, salad, lettuce, cucumbers and tomatoes from garden, raw fruit from 
garden or trees; drink, hot water. Or, baked potatoes, corn on cob, carrots and 
spinach; salad, simple, oil dressing, no acid. All from garden. Ice cream, 50 cents. 
Drink, hot water. 
Supper — Salad, cold vegetables, hard boiled egg, lettuce, fruit from garden; or, whole 

oatmeal muffins, butter arid lettuce salad; drink, water. 
Fresh flowers at every meal, wonderful effects wrought by the feminine hand. The 
daughters assist, week about, in preparing and serving the meals. The greater values of 
Nature's wonderful gifts are emphasized throughout. These ten children — citizens in the 
moulding — are all most human. They know nothing of eye glasses, adenoids, tonsilitis, 
dentists' chairs or wrist watches. Fun, frolic and high-ranking at school are their specialties. 
In each pantry we find whole grain foods provided by the bushel and ground in the hand- 
grist mill as needed. Each family possesses a home-grown garden, chickens, rabbits and 
fruit. In each instance, the mother sees her task to be the rearing of worthy and useful 
citizens; her duty to supply those foods which give health and vigor; her opportunity to guide 
the lives entrusted to her keeping to discriminate between values — true and false — and create 
a love for the simple life. Thus, in Food Conservation life's extremes, aristocracy and the 
day laborer, have found the golden mean. The freedom of the hundreds of thousands of homes 
between the Atlantic and the Pacific will be proportioned as each group, each individual enters 
this crucial test— the feeding of the world. Let us make every day wheatless, beefless. pork- 
less, muttonless, lardless. sugarless; less of butter, and careful of milk, and when peace shall 
have been declared, then will every true American know that larger freedom that passeth all 
understanding. 



"WWY OF CONGRESS 



014 357 312 6 | 



Hollinger Corp. 
pH8.5 



